For national-level cyclist Surya Thathu, simplicity is key when it comes to race day nutrition. An ideal pre-race meal, he says, is dal and rice.
part of the Pune Grand TourIndian national team, Thathu said He indian express The ideal is to consume a pre-race meal two to three hours before the start, depending on how quickly each individual’s intestine digests food. Even as the historic race is underway, Thathu spoke about nutrition strategies before, during and after the competition.
“While there is no universal pre-race meal that works for everyone, dal and rice are suitable for most Indians. They are familiar, easy to digest and provide sustained energy,” he said.
Worldwide, cyclists consume pasta, bread, rice cakes, yogurt or muesli before races. “For longer runs, protein is also included in breakfast. Portion sizes are adjusted based on body type, capacity and intestinal tolerance. Runners need to train their gut; trying to consume too many carbohydrates suddenly (e.g. 100 grams per hour) can cause bloating, nausea or vomiting,” Thathu explained.
Carl Jolly of the UK-based Schils Doltcini team echoed similar sentiments, highlighting the importance of the night before’s meal. “Lots and lots of carbs. We think dinner the night before the race is the most important. So, lots of rice, some vegetables and some fruits as well to get some vitamins and minerals with as many carbs as possible,” he said.
“Rice is really good because it’s easy to digest. During the race we don’t use solid foods. We have carbohydrates in powder form, in bottles or in packets. So we try to consume between 100 and 110 grams of carbohydrates per hour during the race,” Jolly added.
As for protein intake, he noted, “I think it’s more important for training than for the race itself. Protein won’t make much of a difference (during the race).”
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At the WorldTour level, cyclists aim to consume up to 120 grams of carbohydrates per hour, depending on the intensity and conditions of the race. In India, cyclists typically consume between 70 and 100 grams per hour, as good adaptation and access to specialized nutritional products can be difficult.
Carl Jolly of the UK-based Schils Doltcini team
Faced with availability and affordability issues, Thathu began experimenting with homemade alternatives. “I prefer homemade energy bars made from oats, honey, muesli and nuts. They can be carried in the back pockets of a T-shirt or in a car or support bag during training,” he said. “Personally, I prefer them to gels and that works for me,” he added, noting that now his mother prepares them.
Hydration, that stress, is equally essential. Cyclists rarely consume water alone during races, opting instead for carbohydrate-electrolyte blends or electrolytes alone. “On average, 600 ml per hour is a good goal, although it depends on the weather, length of the race and individual needs,” he said.
Supplements such as multivitamins, fish oil, and magnesium can help with recovery and sleep quality, but should only be taken based on individual needs. “Blood tests and guidance from a nutritionist are essential,” Thathu said.
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Post-race recovery, he added, should prioritize carbohydrates and protein. “Foods like bananas, protein shakes with oats or banana smoothies help replenish energy and promote muscle repair. This should be followed by stretching, core work, a bath and finally a proper meal – dal, roti and sabzi remain a solid and balanced option for recovery.”
“Race day should be the most predictable”
Sports physiotherapist Dr Anand Gangwal said endurance athletes often undermine months of preparation by making last-minute nutritional changes. “In a four-day event like the Pune Grand Tour, these mistakes can compound with each passing day,” he said.
“Based on my experience competing in multiple Ironman events and marathons, one principle has always remained valid: nothing new on race day. This applies not only to pace and equipment, but also to the use of food, fluids and even caffeine. The gut and nervous system respond best to what they have already been trained to tolerate,” added Dr. Gangwal.
“The aim is to start each stage with full energy reserves and a calm stomach. During the race, carbohydrates should be consumed at regular intervals, often every 15 to 20 minutes, using gels, sports drinks or simple foods that have been tested repeatedly in training. Hydration should be planned rather than reactive. Both dehydration and over-drinking can affect performance, particularly in the hot conditions of Pune,” he said.
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Caffeine, Dr. Gangwal cautioned, requires careful management in stage racing. “While it may reduce perceived exertion and help maintain power, suddenly increasing caffeine intake on race day can elevate heart rate, disrupt pacing, trigger gastrointestinal symptoms, and interfere with sleep, all of which impact performance in later stages.”
“The safest approach is to use only the amount and timing already practiced in training. Many experienced athletes gradually reduce caffeine consumption four to five days before the event, allowing lower doses to be effective during the race without overstimulation,” he said.
He also warned against trying to lose weight around competition. “Performance depends on sustainable power and not short-term reductions in scale. In the end, in a multi-day race, consistency is the real advantage. Athletes who rely on their rehearsed routine and resist the temptation to experiment have the best chance of performing well, day after day.”
(With input from Soham Shah)