Training for a cycling race like the Coronation Double Century is as much about your diet, as it is about getting the training in. You need to fuel yourself correctly and make sure you get the right amount of nutrients to allow your body to recover and grow stronger after each training session.

The good thing is that there is always a FreshStop nearby to top up with some healthy snacks in a hurry.

Here are some tips on what is best:


Make sure you eat breakfast every day that you train as well as on race day. If your body doesn’t have fuel to use, how can you expect peak performance? Select food that is easy on your stomachs such as a peanut butter sarmie or a smoothie.

It also helps to get a good meal the night before.


To avoid reaching for the wrong thing when you get hungry or even during a race, plan your snacking with your cycle. You don’t want to end up spoiling your eating in a time of need.

Yoghurt, cottage cheese, mixed nuts, fruit or smoothies are all easy to transport and to keep a healthy snack. Making your own protein balls is a good option if you want to change things up a bit and know exactly what you are taking in. If you forget, let’s hope there is a FreshStop nearby!


We don’t have to say what happens when we eat too much spicy or fibrous food. Most athletes will have heard the stories too. What happens is, combined with the food, the hard training diverts blood from the digestive tract to your working muscle. Be sure to avoid this potentially highly unpleasant experience. Be sure to check where along your ride, toilets are located, such as a friendly Fresh Stop!

Non-spicy, not too fibrous food are best before a big train or race.


If you are going to be on the road a long time, in either your prep or participating in a race like the Coronation Double Century, you are going to need snacks along the way to keep you going. Refuelling along the way is key to a personal best. Plan this pout before the race, exactly how much and at what point. Be mindful of the foods you consume on your ride.

We suggest 30-60 grams of carbs per hour, during intensive racing or training.


After successfully completing a race, you may feel like you have all the energy in the world but you definitely need to refuel your body. This will hope you recover quickly, to not feel as tired and to aid those aching muscles. This will get you back in the saddle quicker.

If you personally struggle to eat after an intensive workout, something sweet like a Steri-Stumpie can do you the world for good, or even just some nuts or a sarmie.

Since you have just finished a super race, you might feel like you can indulge in something tasty, but possibly not so good for you. Make sure you set something healthy aside to give back some nutrients to your body.


We’ve all heard the term ‘carbo-loading’ but be aware of exactly how many carbs you should consume when training. A quick calculation can tell you what you need. You can also look for carbs that are lower in calories. With a little help from the internet or app, you will work it out in no time.


The problem with fats is that your body is very reluctant to let go of it. This is often stored in fat cells instead of burned. It is important to watch your fat intake.

FreshStop are proud sponsors of the Coronation Double Century.