Fueling for the 947 Cycle Challenge: Nutrition & Hydration Checklist

Power Every Pedal Stroke with the Right Fuel

The 947 Cycle Challenge isn’t just a test of endurance - it’s a test of preparation. From early-morning starts to long climbs under the Johannesburg sun, your body needs optimal fuel and hydration to perform at its best.

Whether you’re chasing a personal record or riding for fun, proper nutrition before, during, and after the race can make or break your performance.

Here is the 947 Cycle Challenge Nutrition and Hydration Checklist:

Pre-Race Fueling (24–48 Hours Before the Race)

1. Carbohydrate Loading

• Focus on complex carbs like pasta, rice, oats, and potatoes.

• Aim for 7-10g of carbs per kg of body weight to maximize glycogen stores.

• Reduce high-fat or high-fiber foods to prevent digestive issues on race day.

2. Hydration Prep

• Drink consistently throughout the day - 2-3L of water daily leading up to the race.

• Include electrolytes (sodium, potassium, magnesium) in at least one bottle per day.

3. Balanced Meals

• Combine carbs with lean proteins (chicken, fish, tofu) and small portions of healthy fats.

• Avoid new foods that might cause stomach upsets.

Race Morning Nutrition

Eat 2-3 Hours Before the Start

• Oats or toast with nut butter and banana.

• Avoid high-fibre or greasy foods.

30 Minutes Before the Start

• Small snack: energy bar, banana, or a sports gel.

• Sip water or a light electrolyte drink - avoid over-hydration.

During the Race

Hydration

• Drink every 15-20 minutes, alternating between water and electrolyte mix.

• For longer efforts, aim for 500-750ml per hour, depending on weather conditions.

Fueling

• Consume 30-60g of carbs per hour via gels, chews, or energy drinks.

• Practice your fueling strategy in training to avoid surprises.

Pro Tip:

Keep gels accessible - tape them to your top tube or store them in your jersey pocket for quick reach.

947 Cycle Challenge Nutrition & Hydration

Post-Race Recovery

1. Refuel Immediately (Within 30 Minutes)

• Replenish glycogen with a carb-to-protein ratio of 3:1.

• Example: smoothie with banana, protein powder, oats, and peanut butter.

2. Rehydrate

• Continue drinking water and electrolyte solution to replace sweat loss.

• Weigh yourself before and after to estimate fluid loss - replace 150% of what you lost.

3. Rebuild & Restore

• Include anti-inflammatory foods: berries, turmeric, and omega-3-rich fish.

• Prioritise sleep for full recovery.

Bonus: Foot Health & Performance Tip

Fueling your body is only part of the race equation. Your feet are your power base - custom Footworxco insoles can help improve comfort, reduce fatigue, and enhance power transfer throughout the ride.

👉 Book your free in-home foot scan today to get race-ready support built for cyclists.