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 Tour’s Indian national team, Thathu told The Indian Express that a pre-race meal should ideally be consumed two to three hours before the start, depending on how quickly an individual’s gut digests food. Even as the historic race is underway, Thathu spoke about nutrition strategies before, during and after competition.
“While there is no universal pre-race meal that works for everyone, dal and rice suit most Indians. These are familiar, easy to digest and provide sustained energy,” he said.
Globally, riders consume pasta, bread, rice cakes, yogurt or muesli before races. “For longer races, protein is also included in breakfast. Portion sizes are adjusted according to body type, capacity and gut tolerance. Riders must train their gut—trying to consume too many carbs suddenly (for example, 100 grams per hour) can cause bloating, nausea, or vomiting,” Thathu explained.
Carl Jolly of the UK-based Schils Doltcini team echoed similar views, stressing the importance of the night-before meal. “Loads and loads of carbohydrates. We think that the dinner the night before the race is the most important. So a huge pile of rice, and some vegetables and some fruits as well to get some vitamins and minerals with as much carbohydrates as possible,” he said.
“Rice is really good because it is easy to digest. During the race we don’t use solid food. We have carbohydrate powders, in bottles or in packs. So we try to have maybe 100–110 gm of carbohydrates per hour during the race,” Jolly added.
On protein intake, he observed, “I think that’s more important for training than the actual race. Protein is not going to make much of a difference (during the race).”
At the WorldTour level, riders aim for up to 120 grams of carbohydrates per hour, depending on race intensity and conditions. In India, cyclists typically consume 70–100 grams per hour, as gut adaptation and access to specialised nutrition products can be challenging.
Carl Jolly of the UK-based Schils Doltcini team
Faced with issues of availability and affordability, Thathu began experimenting with home-based alternatives. “I prefer homemade energy bars made from oats, honey, muesli and dry fruits. These can be carried in the back pockets of a jersey or kept in a support car or bag during training,” he said. “I personally prefer them to gels and that works for me,” he added, noting that his mother now prepares them.
Hydration, Thathu stressed, is equally critical. Cyclists rarely consume plain water during races, opting instead for carbohydrate-electrolyte mixes or electrolytes alone. “On average, 600 ml per hour is a good target, though this depends on weather, race duration and individual needs,” he said.
Supplements such as multivitamins, fish oil and magnesium may help with recovery and sleep quality, but should be taken only based on individual requirements. “Blood tests and guidance from a nutritionist are essential,” Thathu said.
Post-race recovery, he added, should prioritise carbohydrates and protein. “Foods like bananas, protein shakes with oats or banana smoothies help replenish energy and support 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 choice for recovery.”
‘Race day should be the most predictable day’
Sports physiotherapist Dr Anand Gangwal said endurance athletes often undermine months of preparation by making last-minute nutritional changes. “In a four-day staged event like the Pune Grand Tour, such mistakes can compound with each passing day,” he said.
“From my experience of competing in multiple Ironman events and marathons, one principle has consistently held true—nothing new on race day. This applies not only to pacing and equipment but equally to food, fluids and even caffeine use. The gut and the nervous system respond best to what they have already been trained to tolerate,” Dr Gangwal added.
“The objective is to begin each stage with full energy stores and a settled stomach. During the race, carbohydrates should be consumed at regular intervals, often every 15–20 minutes, using gels, sports drinks or simple foods that have been repeatedly tested in training. Hydration should be planned rather than reactive. Both dehydration and over-drinking can impair performance, particularly in Pune’s warm conditions,” he said.
Caffeine, Dr Gangwal cautioned, requires careful management in stage racing. “While it can reduce perceived effort and help sustain power, the sudden increase of caffeine intake on race day may elevate heart rate, disrupt pacing, trigger gastrointestinal symptoms and interfere with sleep—all of which affect performance across subsequent stages.”
“The safest approach is to use only the amount and timing already practised in training. Many experienced athletes taper caffeine intake four to five days before the event, allowing lower doses to be effective during the race without overstimulation,” he said.
He also warned against attempting weight loss close to competition. “Performance depends on sustainable power and not short-term reductions on the scale. Eventually in a multi-day race, consistency is the true advantage. Athletes who trust their rehearsed routine and resist the temptation to experiment give themselves the best chance of performing well, day after day.”
(With inputs by Soham Shah)
Surya Thathu has been selected to the Indian team for next week's Pune Grand Tour - the biggest international road race to come to the country. (Special Arrangement) 
Carl Jolly of the UK-based Schils Doltcini team
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