Fuelling

How this is calculated

Carbohydrate follows the sports nutrition guidance for endurance exercise (Thomas, Erdman and Burke, 2016; Jeukendrup, 2014): nothing under 45 minutes, a little for 45 to 60 minutes, 30 to 60 g per hour for one to two and a half hours, 60 to 90 g per hour beyond that. At the top of a band for hard efforts, at the bottom for easy ones. Above 60 g per hour the carbohydrate should mix glucose and fructose, which most gels and drink mixes do. Above 90 g per hour there is little evidence of extra benefit, and the gut needs training.

Fluid starts at 400 to 850 ml per hour depending on the heat, times 0.85 for light and 1.2 for heavy sweating, capped at 1000 ml. Sodium is about 600 mg per litre of fluid, left out on short rides. These are starting points: sweat rates differ a lot between people. Drink to thirst and never force more than you are thirsty for.

Before a long ride, 1 to 4 g carbohydrate per kg of body weight one to four hours ahead. After it, 1.0 to 1.2 g per kg and about 0.3 g protein per kg in the first hour if you ride again within eight hours.

General guidance, not medical advice. If you have a medical condition, ask a doctor or a dietitian. Try new food in training, never first on the day.