Tips for MTB Rides and Competitions

ISOSTAR offers nutrition advice for MTB cycling enthusiasts – for shorter, intense races as well as longer rides where regular intake of fluids, electrolytes, and energy is essential.

In MTB races, the nutrition plan should be simple: prepare carbohydrate stores before the start, drink regularly from the first minutes, top up energy before climbs, and start recovery quickly after the finish.

3 DAYS BEFORE THE RACE

Carbohydrate stores for prolonged effort

In the last days before an MTB race, the main thing is not to overdo new products, but to make sure the body has enough carbohydrate stores. For a longer ride, choose Isostar Long Energy Lemon 570g – a drink for prolonged effort that can be used before the start and during the race. If you are preparing for several races, a training camp, or a team, Isostar Long Energy Lemon 570g x3 or Isostar Long Energy Kit for prolonged efforts is practical.

IN THE MORNING

2-3 hours before the start

An MTB start often means a high heart rate from the first minutes, so before the race choose an energy source that is easy to digest. 2-3 hours before the start, eat a bar you already know, for example Isostar Energy Bar Cereals Banana 40g, Isostar Energy Bar Cereals Chocolate 35g, Isostar Energy Bar Cereals Multifruits 40g, or Isostar Energy Bar Raisin Cranberry 40g. If the ride will be longer, Isostar Long Energy+ Bar Date Banana Choc 32g is also a good option. A second smaller portion can be eaten about 45 minutes before the start if there is a longer gap between breakfast and the race.

BEFORE THE START

1 hour before the race start

About an hour before the start, begin drinking in small sips. A ready and convenient option is Isostar Fast Hydration Lemon 500ml or Isostar Fast Hydration Orange 500ml. If the weather is hot, the course is technical, or many climbs are expected, it is currently more practical to choose electrolytes instead of the old Bicarbonates recommendation: Isostar Hydrotabs Electrolytes Lemon 90g, Isostar Hydrate & Perform Powertabs Lemon Isotonic (10x12g), or Isostar Hydrate & Perform Powertabs Orange Isotonic (10x12g).

DURING EFFORT

Every 20 minutes

In MTB races, it is better to drink often and in small doses, because technical sections may make drinking difficult. Sip an isotonic drink every 15-20 minutes. For short and medium distances, use Isostar Hydrate & Perform Lemon 400g, Isostar Hydrate & Perform Orange 400g, Isostar Hydrate & Perform Grapefruit 400g, or Isostar Hydrate & Perform Cranberry Red fruits 400g. For longer MTB distances where the effort lasts several hours, choose Isostar Long Energy Lemon 570g.

Every 30-45 minutes

Top up energy before you feel your legs go empty. For a quick carbohydrate portion, use Isostar Energy Gel Lemon 35g. For longer races and moments before climbs, Isostar Long Energy Gel Orange 40g or Isostar Long Energy Gel Caffeine Cola 40g work well; these individual gels are currently incoming, but can already be used in the plan if intended as a restock. At the moment, a practical option is Isostar Long Energy Gels (Orange / Cola + Caffeine) x12. If you tolerate fruit puree style products better during MTB, choose Isostar Actifood Apple Fruit Gel Energy 90g or Isostar Actifood Exotic Fruit Gel Energy 90g.

30 min before the finish

Do not use caffeine for the first time in the final part of a race. If you have tested it in training, Isostar Energy Shot Caffeine 60ml or Isostar Long Energy Gel Caffeine Cola 40g can help in the last 30-40 minutes. If you do not want caffeine, choose a chewable carbohydrate portion – Isostar Energy Fruit Boost Apricot (10x10g) or Isostar Energy Fruit Boost Strawberry (10x10g). When using caffeine, take in extra fluids as well.

AFTER THE FINISH

Within 1 hour

After the finish, the body needs to restore fluids, minerals, carbohydrates, and protein. For a recovery drink, choose Isostar After Sport Reload Chocolate 450g or Isostar Long Energy Recovery Drink Macchiato 450g. If a bar is more convenient after the finish, you can include the incoming product Isostar Reload Sport Bar Chocolate 40g or one of the protein bars: Isostar High Protein 30 Chocolate Crispy Bar 55g, Isostar High Protein 30 Low Sugar Coconut Bar 55g, Isostar High Protein 30 Toffee Crunchy Bar 55g, or Isostar High Protein 30 Vanilla Cranberry Bar 55g.

BOTTLES AND ACCESSORIES FOR MTB RIDES

On an MTB ride, the nutrition choice itself matters, but so does how easily you can carry it. Isostar Soft Flask Long Energy 500ml is convenient for gels or an extra drink, while for a classic bottle cage setup choose Isostar sports bottle 650ml Black, Isostar sports bottle 650ml Silver, Isostar sports bottle 1000ml Black, Isostar sports bottle 1000ml Silver, or Isostar sports bottle 1000ml Gold. For races, Isostar number belt yellow is also useful.