The day before the ride – Focus on the gut

Prepping the gut ahead of a long ride is key to avoiding gut issues during the ride. We suggest avoiding high-fiber, high-fat, and high-protein foods in the 24 hours leading up to the ride. High-fat, high-fibre and high-protein foods are not easily digested, which can hinder performance. Instead, focus on easily digestible carbohydrates like rice, cereals and fruit juices to ensure that your gut isn’t too full and that you have quick energy available.

You can top up your fuel stores the night before the big day with a high-carbohydrate pH neutral sports drink such as Neversecond’s C90 Sports Drink. This can be in addition to your dinner.

The Ideal Breakfast

• Low protein, fat and fibre, some caffeine (if you normally have caffeine)
• 100-200g of carbohydrate - or 1-2g of carbohydrates per kg of body mass
• 2-3 hours before your ride

You can include bagels, porridge, white toast, bananas, and white rice.

During the ride

You will need carbohydrates - carbohydrates during exercise are your friends. Carbohydrate intake depends mainly on the intensity and duration of the ride. The longer the ride, the more intense the ride, the more fuel you should try to get per hour.

Generally, you should consider 60-90 grams of dual-source carbohydrates per hour when you go longer than two hours to help fuel your body. Going above 60-70g of carbohydrates per hour might take some gut training during the weeks leading into the day of the ride. Also consider the terrain, temperature and intensity of the ride when planning your fuelling and hydration. Riding 200 km in the mountains might take you two hours more than going the same distance in the flatlands of Denmark.