Race day starts with the right fuel. After a full night of sleep, the body wakes up with partially depleted glycogen stores, especially in the liver. Since carbohydrates are the primary fuel source during high-intensity efforts like cycling races, restoring these energy reserves is essential if you want to perform at your best. Skipping or underfueling breakfast simply means starting the race with a half-full tank.

That’s why timing and composition matter just as much as the type of food. Endurance athletes typically aim for 1 to 4 grams of carbohydrates per kilogram of body weight, 1-4 hours leading up to the start. The closer the meal is to the race, the lighter and more digestible it needs to be. Eat four hours before, and you can afford a more substantial portion. Eat two hours before, and the focus shifts to easily digestible carbohydrates that won’t sit heavy in the stomach.

Example: If you eat 2 hours before the race, aim for +/- 2 grams of carbs per kilogram of body weight. When doing this, don't forget to hydrate! Our riders start drinking early in the day to arrive at the start optimally hydrated.

Because that’s the other side of the equation. It’s not just about getting energy in, it’s about keeping discomfort out. Every athlete knows how quickly a race can unravel when your stomach isn’t cooperating. Foods that are too high in fat or fibre slow digestion and increase the risk of gastrointestinal issues, something riders actively try to avoid on race day.

This is exactly where pancakes shine. They offer a high amount of easily digestible carbohydrates, are naturally low in fibre and fat when prepared correctly and can be adapted to match individual needs and timing. In short, they deliver energy without creating unnecessary stress for the gut. Reliable, predictable, and effective, everything you want from a race day breakfast. It’s a combination of fast-digesting carbohydrates with a small amount of protein, while also simply tasting good. And that last part shouldn’t be underestimated. Race mornings come with nerves, routines and focus, so having a breakfast you actually look forward to makes a difference.

Of course, even the perfect breakfast only works if your body is used to it. One of the golden rules in sports nutrition is simple: never try something new on race day. Riders

test their pre-race meals during training to make sure everything feels right, from digestion to energy levels. Train your gut just like you train your legs.

Whether you’re lining up for a race, heading out for a long ride or chasing a personal best, getting your breakfast right can have a real impact on how you feel and perform. The difference between a good ride and a great one often starts hours before you clip in.

Curious what your ideal race day breakfast looks like? With the FoodCoach app, you can get personalised portion recommendations based on your body weight, training load and daily reality, so you can fuel with the same precision as the pros.

And if you want to start your day like Team Visma | Lease a Bike, the mango coconut pancakes recipe below is a pretty delicious place to begin.

Ingredients for +/- 2 persons: 

· 130g Koopmans pancakes gluten free

· 60 ml Semi-skimmed milk

· 1 Pinch of Gingerbread spice

· 2 Organic eggs

· 80g Frozen mango’s

· 100 ml Coconut dream coconut & rice

· 20g Organic cane sugar

· 120g Galia melon

· 200g Arla Skyr vanilla

· 10 ml Olive oil

Preparation:

1. Put the milk, eggs and coconut dream into a bowl and whisk it together.

2. Put all dry ingredients like the pancake mix, gingerbread spice, organic cane sugar in a bowl and mix well.

3. Whisk the dry ingredients into the bowl with wet ingredients. Whisk until no lumps are visible.

4. Chop the mango and mix into the pancake batter.

5. Cook the pancakes with olive oil until golden brown.

6. Garnish the pancakes with Galia melon and a bit of Arla Skyr.