Journal
How to fuel a 100-mile ride
Gravel pro Yuri Hauswald's plan for a 100-mile day: 200–300 calories an hour, a gel every 20–30 minutes chased with water, a 620 ml bottle an hour (more in the...
How to fuel a 100-mile ride
Gravel pro Yuri Hauswald's plan for a 100-mile day: 200–300 calories an hour, a gel every 20–30 minutes chased with water, a 620 ml bottle an hour (more in the...
Energy gels vs sports drinks
Gels carry the carbohydrate, sports drinks carry the fluid and electrolytes, and the athletes who finish strong use both. Here is how to split the two by session length, intensity...
Energy gels vs sports drinks
Gels carry the carbohydrate, sports drinks carry the fluid and electrolytes, and the athletes who finish strong use both. Here is how to split the two by session length, intensity...
Energy gels vs real food: how endurance athlete...
Most athletes use both: real food for the meals around a session, gels for the 30–60 g of carbohydrate an hour they need while moving. Here is how to split...
Energy gels vs real food: how endurance athlete...
Most athletes use both: real food for the meals around a session, gels for the 30–60 g of carbohydrate an hour they need while moving. Here is how to split...
The cycling nutrition guide
How to fuel a long ride or a first bike race: the hourly carbohydrate targets, a gel every 20–30 minutes, what to eat before and after, and whether to ride...
The cycling nutrition guide
How to fuel a long ride or a first bike race: the hourly carbohydrate targets, a gel every 20–30 minutes, what to eat before and after, and whether to ride...
Cold-weather fuelling
Cold turns your metabolism up and your appetite down, which is how under-fuelling sneaks up on winter runs, rides and treks. What the cold does to your body, and seven...
Cold-weather fuelling
Cold turns your metabolism up and your appetite down, which is how under-fuelling sneaks up on winter runs, rides and treks. What the cold does to your body, and seven...
Carb loading made easy
Carb energy gels explained: what is in a sachet, why your body runs on carbohydrate when you push hard, and the simple timing rule that keeps your energy steady.
Carb loading made easy
Carb energy gels explained: what is in a sachet, why your body runs on carbohydrate when you push hard, and the simple timing rule that keeps your energy steady.
Read it.
Then go and test it.
One gel every 20–30 minutes is a starting point, not a rule. Practise your plan on long training sessions, give your gut 6–8 weeks before race day, and use the guides when you want the detail.