DAY IN THE LIFE: Fueling for a 90-minute session with Caroline Wreszin

Join Caroline Wreszin, rising star in US womens cycling and new member of the Skratch Racing Team, for a day in the life and see how she fuels her daily workouts. 

6:00 pm (Dinner)

Fueling for my workouts begins the night before. For shorter, high-intensity sessions (under two hours), I prioritize a carb-heavy dinner and breakfast to meet my energy needs, relying less on nutrition during the ride itself.

Go-To Dinner:

- A heaping bowl of fresh rice (carbs)
- Two poached eggs or chicken (protein/fat)
- Sauteed spinach or broccoli (vitamins)
- Soy sauce, rice vinegar, and furikake seasoning (tasty)

7:00 pm (Prep Ride Nutrition)

After dinner, I’ll make my ride bottles and food for the next day.

Bottles:
Two 500ml bottles, each with a heaping scoop of Hydration Sport Drink Mix (This keeps me hydrated and provides a small carb boost so I stay sharp, with my main fueling handled by meals).

For intense workouts, I also make a gel mix:
Combine 240g of Super High-Carb Mix with water (about ¾ in a Nalgene bottle). Shake, then top off with more water and shake again. Put in the fridge (letting it sit overnight improves the texture).- Yield: 4 x 250ml gel flasks (60g carbs per flask).

For early-morning workouts, I also make a breakfast bottle:
In a 500ml bottle with water, mix either: 100g of Super High-Carb Mix OR 100g of Chocolate Recovery Mix.- Both provide 100g of carbs, with the recovery mix adding protein for a more stable energy release.

5:00 am - 7:00 am (pre-workout breakfast)

I eat at least 2.5 hours before my workout, preferably 3 hours. If I have to eat before 6:00 am, I find a breakfast bottle easier to digest (it also allows me to go back to sleep for an additional hour). Any time after that I’ll have real food, eating until I’m comfortably full.

Go-To Breakfast:

- A heaping bowl of fresh rice (carbs)
- Two poached eggs or chicken (protein/fat)
- Sauteed spinach or broccoli (vitamins)
- Soy sauce, rice vinegar, and furikake seasoning (tasty)

8:00 am - 10:00 am (begin workout)

For a 90-minute workout, I take the two hydration bottles I made the night before, each with one scoop of Hydration Mix. I’ll drink from these when I’m thirsty, and won’t when I’m not – pretty simple. For higher-intensity efforts, I’ll add a pack of chews and half a 250ml gel flask per hour.

9:30 am - 11:30 am (end ride and begin recovery routine)

The first thing I do post-ride is refuel with a carb-to-protein ratio of 4:1. If I’m short on time, I’ll mix 50g of Recovery Drink Mix in a 500ml bottle – a convenient option when you’re driving or running around. When I have more time, I prefer whole foods. During winter I love hot rice and chicken curry; in summer, a pasta salad is nice and refreshing.(If you’re in Boulder: Skratch Labs Cafe Poké Bowl is a MUST!)

12:00 pm - 2:00 pm (lunch)

Lunch is always balanced, with carbs, protein, fat, and fiber. Protein options include chicken, red meat, or fish, paired with rice or pasta and veggies like broccoli, brussels sprouts, or salad.

Whenever I Want! (snacks)

Snacks are never off-limits! Grabbing pastries and afternoon coffee with friends is always nice when time permits.

Daily Habits

Effective ride nutrition isn’t complicated – it’s all about planning. Logistics, like long drives to races or hotel transfers, can create challenges, so preparation is key. Planning ahead, whether it’s making bottles the night before or having a recovery meal/drink ready, ensures I’m always fueled for peak performance. Carrying these habits into my daily training environment is really important.