Nutrition

Advice from Nutritionist, Jenny Powell 

How do we think about fueling for a multi-day endurance ride vs a one day?

Multi day fuelling is even more crucial than that of one day fuelling. Not only are you fueling minute by minute for enough energy to be able to push the pedals in that moment that day. You are also fuelling for optimal recovery so that you are in the best position to push your body again the next day.

How many carbs do you actually need to consume per day and what does that look like?

Those training 4-6 hours plus and or over multiple days or sessions requirements are 8-12g per kg of body weight per day. In cycling that would look like a minimum of 60g of carbohydrates per hour up to 90g per hour depending on what you are used to and what your stomach can handle.

I also recommend this is trialled in training before the competition itself. I always recommend you choose the foods you enjoy to eat and you can tolerate this will be very individual, but the more you enjoy the foods you have to consume the more likely you are to want to continue fuelling when fatigue and palate fatigue sets in. This is also very dependent on the event as well. When you are fully self-sufficient and or have long days and hours in the saddle you may have to be clever with the food choices you choose. What gives you the biggest hit of carbohydrates for the smallest food volume. This is where sports-based products, drinks, powders and gels can be really helpful.

How to start the day right at breakfast

High carbohydrate, minimal protein, low fat and fibre meal. This could be something like porridge with milk, a ripe banana and honey. Maybe a couple of slices of bread and jam. Also make sure you are hydrated, maybe include an electrolyte tablet at breakfast with your first drink of the day.

Recovery

Adequate fuelling throughout the day, including hydration aim for 500ml of fluid an hour including electrolytes in at least one bottle more if it’s a very hot or a humid environment. Protein after the ride as soon as possible this could be in your next meal, or consume a milk-based drink, supplement powder or yoghurt. Sleep - get in as much as possible. Good quality sleep so limit caffeine non after 1pm and alcohol consumption.

How much do I need to carry with me vs picks up throughout the day

I always recommend carrying as much as physically possible. You cannot over eat on the bike unless you make yourself sick! You can also bring snacks home but you cannot magic them out of thin air in the middle of nowhere. Also know when and where your feed stops are so plan that into your nutrition structure.

Typical fuelling problems people encounter on these types of events and how to avoid

Under-fueling! Also take more than you need. Have a plan of attack, plan out hour by hour what you are going to consume and then just execute. It takes away any thought process which can prove challenging as you get physically and mentally fatigued as the hours and days go on. Don’t underestimate how under-fueling can also take away some of the enjoyment of riding.

Hydration! Can have major impacts on both physically and cognitive performance. If it’s something you struggle with set a reminder on your Garmin to remind you, same goes with eating.

Alcohol, it’s nice to enjoy a social drink but remember it does hinder deep quality sleep which will help with recovery, it will also cause extra dehydration.

Eating too many fat-based products throughout the day riding and at fuel stops. Fat is harder to break down and will slow down the absorption of the carbohydrates so it will be slower at getting into the working muscles. It will also sit very heavy in your gut causing gut issues and discomfort.