My Nutrition Strategy for Marathon/Multi-Stage MTB Racing

Taking on a multi-stage mountain bike race isn’t just about strong legs and sharp technical skills. It’s also a test of endurance, recovery, and, perhaps most importantly, nutrition. Proper fuelling during each stage is the difference between hitting the wall and crossing the finish line with a smile (or at least less of a grimace!). Here’s a bit about my fuelling strategy for a marathon or gruelling multi-day event.

Stage 1: Pre-Race Preparation

Preparation starts long before the starting gun. A couple of hours before the race, I fuel up with a hearty breakfast—think oats with a banana, a dollop of almond butter, and a drizzle of honey. This gives me a slow-burning energy reserve to kick things off. I’ll also drink a bottle of PURE Electrolyte Hydration sports drink to ensure I’m hydrated and ready to go.

During the Race: Keeping the Engine Running

Mountain biking stages are tough, and every moment counts. My goal is to take in consistent, easily digestible energy and I'm aiming for between 100 and 120 grams of carbs per hour for physically demanding events that have big climbs and real hard competitive racing. The way that I do that is as simple as possible, here’s what my on-bike nutrition plan looks like:

I use PURE Performance + Race Fuel in my drink bottle or backpack, a single of this is 90 grams of carbs and there's a good amount of sodium in there as well, around 650 milligrams per serve. I mix that with 500 millilitres of water either in the drink bottle or the backpack and have one per hour. On top of that I normally use one gel which gets me 25 grams of carbs taking my total intake for the hour to 115 grams of carbs. 

In training what I'll actually do is mix it up and go a little bit lighter on the carbs by using a PURE Electrolyte Hydration single serve in my drink bottle. These guys have37 and a half grams of carbs per serve, as well as 300 milligrams of sodium, this makes sure that I'm actually absorbing the liquid that I'm taking in, then I'll have two gels per hour along with that. I don't necessarily go for caffeine gels all the time, I like how the PURE gels have just 30 milligrams of caffeine per serve, so it's not a huge whack but you can consistently have one per hour which is enough to keep your caffeine topped up and on top of your energy.

That strategy, keeping it nice and simple, means that I can focus on the riding and it also makes sure that I'm just as strong at the end as I am at the start. A lot of people do fade at the end of these races and that's when it's a prime time to make up some ground and get the result that you've trained so hard for. 

Recovery

Once I cross the finish line for the day, the recovery clock starts ticking. First up is PURE Recovery Shake packed with protein, carbs and electrolytes, I aim to get this in within 30 minutes of finishing. It helps kick start muscle repair and replenish glycogen stores.

Then, it’s onto a proper meal within two hours. I focus on a balance of protein, carbs, and healthy fats. A typical post-stage meal might include grilled chicken, sweet potatoes, and a generous portion of vegetables. Staying hydrated is also critical, so I keep sipping PURE Low Carbohydrate Electrolyte Hydration throughout the evening.

Final Thoughts

A marathon or multi-stage mountain bike race is as much a test of your nutrition strategy as it is your physical fitness. By planning and staying consistent with my fuelling, I’m able to enjoy the ride, tackle the trails, and finish strong. Whether you’re a seasoned racer or tackling your first event, dialling in your nutrition plan can make all the difference.

See you out on the trails!

Jon Odams