Ray Jones, an accomplished cyclist and captain of Team Lager, has been riding strong for decades. Passionate about cycling and fueling his body with the right nutrition, Ray shares his approach to eating for performance, endurance and enjoyment — without the stress of rigid meal plans or training journals.
Ray’s journey on two wheels began in childhood, building jumps, riding through the neighborhood and embracing the freedom of biking. “To this day, being on a bike is the most liberating experience for me. It’s transformative in so many ways,” he says. “Nutrition doesn’t have to be complicated, says Ray. “Eat well, fuel your body, and don’t overthink it,” he says. “And whatever you do — don’t be obnoxious about it.”
Everyday Nutrition: A Simple but Thoughtful Approach
As a vegan for more than 20 years, Ray prioritizes quality food and high-protein intake. “I eat a lot. Not just meals — I kind of eat all day long,” he says. His approach is simple: eat healthy, get enough protein and avoid excessive beer. He skirts diet trends and listens to his body, adjusting his intake as needed. A non-negotiable in Ray’s diet is sourdough bread. “I could live on sourdough. It’s the best bread, no contest,” he says. On rest days, Ray focuses on hydration, electrolytes, stretching and keeping meals balanced. But he doesn't overthink it: “I don’t follow detailed training plans. I want to actually enjoy cycling.” On rest days, Ray sometimes intermittently fasts until mid-morning, starting with coffee, electrolyte water, and then a big lunch (usually tofu, quinoa, roasted veggies, and sourdough toast). Veganism is still uncommon in gravel racing, and Ray often gets asked where he gets protein. He finds it funny, as he’s never had issues with energy or recovery. Some of his everyday snacks include: trail mix with cashews and dark chocolate, sourdough toast with hummus & avocado and roasted sweet potatoes with tahini & cinnamon.
Fueling for Gravel Racing
Gravel riding demands serious preparation. Ray has refined a pre-race routine that works for him:
- Hydrate and carb-load the day before.
- Get to bed early for recovery.
- Start race day with overnight oats, topped with blueberries, peanut butter, hemp hearts, chia seeds, maple syrup, and oat milk.
On the bike, he relies on a mix of solid and liquid nutrition:
- Pistachios, PBJ sandwiches on sourdough, and vegan gummy worms.
- Skratch Labs Super-High Carb Hydration Mix for endurance.
- Honey Stinger Gels and Skratch Labs Energy Bars for quick energy.
“I don’t believe in riding without solid food — I need to chew,” he says. “Some people say if you have time to eat, you’re not racing hard enough, but who cares? I want to enjoy it.”
Staying Hydrated on Long Rides
Hydration is critical, especially during long gravel events in remote areas. Ray plans ahead by:
- Carrying a 3L hydration pack with a high-carb mix.
- Freezing his hydration pack overnight for cool fluids on hot race days.
- Using insulated bottles for extra water backup.
“I don’t rely on aid stations. I pack everything I need to be self-sufficient,” he explains.
Avoiding the Bonk
Ray believes fueling properly isn’t just physical — It’s mental. “When you start feeling weak, your brain tells you you’re cracking, and that’s when things fall apart.” To prevent bonking, he suggests:
- Train both body and mind to push through tough moments.
- Test your limits on solo training rides.
- Build mental fortitude by intentionally challenging yourself.
Post-Ride Recovery: Keeping It Real
After a long day in the saddle, Ray keeps recovery simple and beer is often his first go-to; he enjoys lighter pilsners or lagers immediately after a race, followed by a heavier stout or porter later in the evening. “I usually have to wait an hour after a hard effort to eat, but when I do, I make it count.”
- A protein shake helps rebuild muscles.
- A burrito is his ideal post-ride meal.
- Sourdough bread, of course.
Jones Photo Credit: Andrew Hetherington
0 comments