Bikepacking COLT 500 Route Nutritional Menu

Bikepacking COLT 500 Route Nutritional Menu

Bikepacking has always been on our adventuring bucket list, and we were so filled with excitement to finally be making the Central Ontario Loop Trail for six days in July 2021.

I want to share our preparations and experience, and more importantly, how we managed our food logistics during our 6-day bikepacking trip. 

Route preparation:

We planned where to park the car for our starting point, how far we could bike for each day, where we would be at the end of each day, and where we will sleep. This information can be downloaded offline using the link below. (ADD FILE/OTHER)

To see our route, visit @Zimy

Training preparation

We used an off-road (sand, gravel, water, repeat) COLT route and was aiming for 50km to 100 km a day during the bikepacking trip, with a 600-m elevation. We’ve experienced several 20km- offroad routes with our mountain bikes but preparing to cycle 50km to 100 km (a mix between offroad and road trail) seemed just as difficult to us as having to row across the Atlantic Ocean with a paddleboard!

However, we trained ourselves by cycling 30 km to 80 km daily for a month before the COLT day.

We planned and did some trials to improve our nutrition plan that can keep our energy for 6 days, including daily speedy recoveries. I will share it in detail at the end of this blog.

 During our training at ELORA CATARACT TRAILWAY 

What we packed


  • MTB bike waterproof bag bought in Amazon (picture of the bike with the bag)
  • Bike frame bag
  • Anker Portable Charger 20000mAh
  • Portable blender, USB rechargeable (to make protein shake)
  • GoPro Wireless remote
  • Zoleo Satellite Communicator (not very useful)
  • Extra wheel tube
  • Bike pump


  • Raincoat
  • Bike compression socks
  • Thin jacket (it was fresh when you start biking at 7 AM)
  • Cycling pants
  • Wick shirt 


  • First Aid
  • Bug spray
  • Sunscreen
  • Wet tissue
  • Toilet paper
  • Sandals
  • Camping utensils
  • Biodegradable dish soap 

Where we slept




Day 1


Kinmount House Bed & Breakfast

Day 2



Day 3


Bancroft Inn

Day 4


Hanks Cabin

Day 5


Lakeside and Transcanada Trail Guesthouse


Our Training

For our 6-day endurance training, the total calories of our diet were composed of 50% carbs, 30% protein and 20% fat, with the specific weighing based on body weight and age, as described below. For instance, my intake requirement is 3000 calories.

Carb formula: 6-10 g/kg of BW daily -> moderate to high-intensity training

Protein formula: 1.2 g/kg of BW daily -> for endurance training





2 hrs prior

500 ml+2tbsp maple syrup+1 tbsp red beet crystal-Flora


Carb loading, Energy


Pumpkin seed oil in capsule


Energy support

Maple syrup: organic dark maple syrup (has lower glycemic load)


Turkey/chicken/fish sandwich



Carb loading for energy


Whole wheat/sourdough/ multigrain bread

10 mins prior

Protein smoothies with banana/berries/low glycemic index fruits


Brand: Progressive -Fermented brown rice protein powder

During cycling

Every 10 to 20 km

Meal replacement & banana shake


Electrolyte drink 


Energy bar/protein bar/banana/nuts & seeds


Brand: Garden of Life Meal Replacement




Vega sprouted protein bar

Within 30 min after

BCAA Protein shake with banana


Speed muscle recovery


Brand: Pure Vita Labs

Dinner within 90 mins after

Turkey/fish/chicken sandwich




Carb loading to replenish the energy

Turmeric Force by Flora




Antioxidant and anti-inflammation

Whole wheat/sourdough/ multigrain bread

Note: meal portions are calculated with myfitnesspal apps

On our way to Bancroft 


We cannot measure what we cannot quantify. We cannot determine whether or not we eat enough to satisfy our dietary intake requirements, whether or not we have the energy needed for a multiple-day ride if we did not correctly portion the protein, carb, and fat levels for our diet. I thank my wife for this nutritional calculation.

We would take in the carb during breakfast and dinner and avoid all solid foods during the day. We would replenish the energy with liquid food during the day, and we would cycle for 10 to 12 hours a day during the trip. As a result, we quickly recovered at the end of every day and always started with significant energy levels in the morning. 

If you have any questions regarding how we calculated the required number of calories based on our individual physical and biological condition or any other inquiries regarding specific diet preparations and portioning calculations, please contact Emmy Suparmin, CNP at 

Our equipment full of dust after 438 kms, what a journey!  


Bean, Anita. (2017). Sports Nutrition 8th Edition. Bloomsbury Publisher.

Gotchall, E. (1995). Breaking the Vicious Cycle. The Kirkton Press.

Greco, A. (2021). Sports Nutrition Lectures Slides. Institute of Holistic Nutritionist Canada.

Murray, M. (1996). Encyclopedia of Nutritional Supplements. Prima Publishing.

Friel, J. (2005). How to Race Strong for the Rest of Your Life. Velo Press.