How Savilia Blunk Fuels for Short Track and XCO Races: Nutrition, Hydration, and Recovery

When you race cross-country mountain bike events at the highest level, nutrition is not just about eating enough—it is about timing, digestion, and confidence in your routine. In this conversation, pro mountain biker Savilia Blunk breaks down how she fuels for short track and XCO race weekends, from multi-day carbohydrate loading to post-race recovery and the small changes that helped her perform at her best this season.

A Fresh Off-Season Approach

One of the biggest themes in Savilia’s update was the importance of rest. After the intensity of the Olympic year, she said the following season felt different, and she struggled to find her rhythm. This year, she made changes to her coach and team structure, creating a fresh start that helped restore her motivation.She also took a longer off-season than she had in the past, including about a month and a half away from the bike. Although she once worried about losing fitness, she now trusts that fitness returns with time and consistency. Her extended break gave her the chance to fully detach from training, reflect on the season, and return when she genuinely felt ready.For Savilia, recovery is mental as well as physical. She works with a sports psychologist and believes that the highest level of racing is often 70 percent mental. Physically, many riders may be closely matched, but mindset can determine who performs under pressure.

Fueling for Short Track

Short track racing is fast and intense, but Savilia’s preparation begins several days before the event. For a Friday race, she generally starts increasing her carbohydrate intake on Thursday. Rather than relying on one large loading day, she prefers several days of higher carbohydrate consumption.As race day approaches, she lowers her fiber intake and focuses on foods that are easy to digest. Her meals are spread throughout the day, allowing her to build energy without feeling overly full. Depending on the schedule, her food may include pancakes, rice, eggs, or oatmeal.Before the race, she typically has breakfast, goes for a spin, and then eats another meal or snack several hours before the start. During warm-up, she drinks a carbohydrate mix and may take a gel shortly before racing. In some situations, she swallows the gel; in others, she swishes and spits it out to get the taste and nervous-system effect without consuming the entire serving.Savilia also discussed her changing relationship with caffeine. She previously used caffeine before every short track race, but after testing a race without it—and winning—she began reconsidering whether it was always necessary. One reason is sleep: caffeine before an evening race can make post-race recovery more difficult.

Recovering Between Races

The period between Friday’s short track race and Sunday’s XCO event is critical. After racing, Savilia focuses on simple, fast recovery. She uses tart cherry juice, drinks a protein recovery mix while cooling down on the rollers, and chooses an easy-to-digest dinner.Her post-race meals may include mashed potatoes or pumpkin soup. Because she has already eaten consistently throughout the day, dinner does not need to be especially large. Its main purpose is to support recovery without disrupting sleep.Saturday is focused on preparing for Sunday. Savilia keeps carbohydrates high, reduces fiber, stays hydrated, includes protein, and rests as much as possible. She has said that she aims for approximately 10 grams of carbohydrate per kilogram of body weight on this day, helping replenish energy stores before the longer race.

Fueling for XCO

On XCO race day, Savilia usually races in the early afternoon. Her breakfast may include pancakes or oatmeal, followed by a spin and another meal later. When possible, she uses a rice cooker because rice is easy to digest, dependable, and simple to combine with foods such as eggs or honey.During the race, she uses a bottle containing a lemon-lime hydration mix that provides fluids, sodium, and a modest amount of carbohydrate. She also carries several gels, consuming approximately three during the race. Since she begins the event well fueled, her in-race strategy focuses on steady, manageable intake rather than trying to replace every calorie while riding.She prefers liquid gels because they are easy to consume and do not require a large amount of water afterward. Finding products that feel comfortable and practical is an important part of creating a dependable race routine.

The Importance of Consistency

Savilia’s approach to racing combines careful preparation with simple, repeatable habits. Her routine includes several days of carbohydrate-focused meals, reduced fiber before competition, consistent hydration, early recovery, and attention to sleep.Although her schedule is built around elite mountain bike racing, the underlying principles apply to many athletes. Preparation begins before race day, recovery is part of performance, and a fueling routine works best when it is comfortable and familiar.Most importantly, Savilia emphasizes starting early. Waiting until hunger or fatigue appears can leave an athlete trying to catch up. By fueling consistently from the beginning of a ride or race, riders can support steadier energy and better recovery.Savilia Blunk’s race-weekend routine shows how nutrition, rest, mental preparation, and consistency work together. Her experience demonstrates that successful fueling is not about one perfect meal or supplement. It is about building a dependable process that supports the demands of every stage of competition.