{"id":15047,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=15047"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"fuelling-the-fire","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/fuelling-the-fire\/","title":{"rendered":"Fuelling The Fire"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":45,"featured_media":15048,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[569,571],"tags":[],"class_list":["post-15047","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fueling-guides","category-athletes-partners"],"acf":{"subtitle":"

I began racing in 2009 in MTB and XC, claiming the Welsh MTB and TimeTrial Champion title before venturing onto the road. My off-road experience gave me an advantage when it came to ascents and I went on to win the British Hill Climb Championships twice. Through racing and training, I generally cover around 16,000km a year, giving plenty of opportunities to perfect a fuelling strategy that works for me.<\/p>\n

A common observation of cyclists is that we are \u201calways eating\u201d and certainly in my case, this is often true. This year I began working with a new coach who reinforces the need to consume 50-60gms of carbs per hour on longer training rides. That may seem like a lot but for me, this is what\u2019s required to maintain energy levels and sustain performance.<\/p>\n

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It is important to maintain your energy levels throughout the ride, not only for optimum performance but to prevent depletion from slowing your recovery and affecting subsequent days training. Therefore, for a typical 3 – 4 hour training ride, I will generally leave the house with the following:<\/p>\n