How to Fuel a 100km Ride: A Complete Nutrition & Hydration Strategy

Successfully bridging the gap between a standard training ride and a 100km Century requires more than just leg strength; it requires a precise and effective fueling strategy. As the hours tick by, your body’s internal glycogen stores inevitably dwindle, making external carbohydrate and electrolyte replacement the deciding factor in your performance. This plan utilizes the ATOM Sport Fuel range to provide a high-absorption, gut-friendly approach to fueling, ensuring you have the sustained energy to power through every climb and headwind until the finish line.

Pre-Exercise

Proper preparation ensures you start your ride with fully topped-up glycogen stores and optimal hydration levels.

90 Minutes – 2 Hours Before:

Consume a high-carbohydrate, low-fiber meal to ensure easy digestion.

• • Breakfast Option: Large bowl of porridge made with water or plant-based milk, topped with a sliced banana and honey.

  • Lunch Option: White pasta or rice with a lean protein source (e.g., chicken breast or tofu) and a simple tomato-based sauce.

  • 45 Minutes Before: Sip on 1 serving of ATOM HYDRA 500 to pre-load 500mg of sodium, helping your body retain the fluids needed for a multi-hour effort.

Preparation & Equipment Logistics

Starting Setup:

• Prepare 2 bidons (500ml–750ml) before you leave. Each should contain 1 serving of ATOM ISO 30.

On-the-Go Refills:

• Carry extra ATOM ISO 30 sachets in your jersey pocket. When refilling water, add a sachet to maintain carbohydrate and electrolyte concentrations.

• Pro Tip: Keep ATOM Gel 30 units in an easily accessible pocket and empty sachets in a zipped pocket to stay organized.

During Exercise

This strategy prioritizes a mix of ATOM products for efficient absorption and sustained performance during your 100km journey.

Scenario 1: Low Intensity (Base/Zone 2)

Target: 40 g Carbohydrates per hour

• Strategy: Drink one ATOM ISO 30 bottle every 90 minutes as a base for hydration and carb intake. Consume one ATOM GEL 30 every 90 mins for a boost of energy and to maintain a steady glycogen availability in the body. 
• Hourly Totals: 40g Carbohydrates | 333mg Sodium | 166mg Potassium | 26mg Magnesium.

Scenario 2: Medium Intensity (Tempo/Sweet Spot)

Target: 60g Carbohydrates per hour

• Strategy: Combine liquid and solid/gel formats for consistent energy.

• Timing: Drink 1 bidon of ATOM ISO 30 throughout the hour and consume 1 ATOM GEL 30 every 45mins

• Hourly Totals: 60g Carbohydrates | 500mg Sodium | 170mg Potassium | 30mg Magnesium.

Scenario 3: High Intensity (Race Pace/Century Effort)

Target: 90g Carbohydrates per hour

• Strategy: High-frequency intake to meet extreme glycolytic demand during climbs or fast group rotations.

• Timing: Drink 1 bidon of ATOM ISO 30 every hour. Consume 2 ATOM GEL 30 units every hour (one every 30 minutes).

• Hourly Totals: 90g Carbohydrates | 700mg Sodium | 220mg Potassium | 40mg Magnesium.

Mid-Ride "Cafe Stop" Option 

If your 100km ride includes a stop, choose items that provide a clear energy reward without sitting heavy in your gut.

What to Order:

• The Performance Choice: A bowl of white pasta with olive oil or white rice (if available)—this is the cleanest fuel for your legs.

• The Safe Bet: A turkey, ham, or jam sandwich on white bread/baguette.

• The Quick Fix: A banana or a bagel with jam/jelly.

• The Treat: A slice of fruit cake, banana bread, or a simple muffin.

• What to Avoid: Heavy fats like cheesy pizza, creamy sauces, or buttery croissants, as these slow down energy absorption and can cause reflux.

Recovery

After 3–5 hours in the saddle, your primary goals are muscle protein synthesis and glycogen restoration.

• 0–30 Minutes Post-Ride: Consume 20–30g of high-quality protein and 60–90g of carbohydrates (e.g., a recovery shake or plate of rice or pasta).

• Rehydration: Drink 1 serving of ATOM HYDRA 500 mixed with 500ml of water for every kilogram of body weight lost during the ride.

Conclusion

By integrating ATOM Gel 30 and ATOM ISO 30 into a single cohesive strategy and planning your refills in advance, you provide your body with highly bioavailable fuel that is easy on the gut. This organized approach ensures that whether you are cruising on the flats or pushing through the final miles of a 100km ride, your energy and hydration remain perfectly synchronized.