FUELLING STRATEGIES

INCREASE CARBS Up to 48hrs prior, aim to increase the carb composition of your diet. E.g. Add banana to your porridge or swap houmous with veg for two slices of malt loaf.

2HR+ RIDES During any ride over 2hrs, aim for 30-60g of carbs every 30-45mins in the form of real food (bananas) or sports-specific food (energy gel or 500ml energy drink).

RECOVERY Aim to take on fuel within 30mins of finishing – 500ml of milk or flavoured milk makes an ideal choice. This can then be followed with a balanced meal within 2hrs.