Since our involvement in the Alpine Classic we have had numerous competitors contact us with request for fuelling advice. Below is what we have recommended to a 90kg male.
The following are the most basic requirements you should take into consideration
1. Separate your nutrition from your hydration.
– this will avoid confusion between the two.
– often the longer the event goes the more important this becomes.
People get tired and confused as to how much they have taken and the general outcome is they take too much Nutrition.
– The least amount of fuel is always preferable. You can always correct this by adding more, but to correct over consumption takes a considerable amount of time and gastro problems
2. Consume up to 280-320 calories per hour.
– this is approx for your body weight.
– ensure you measure this properly
– this may vary slightly pending conditions and terrain.- these calories should be complex carbohydrates, plus some soy protein plus &some lipids
– avoid simple sugars until the very end.
– the continual consumption of simple sugars leads to considerable fluctuations on blood sugars. This eventually leads to some form of “crash/low”
3. Consume 550ml – 800ml of water / hour.
– the variation accounts for conditions.
4. Take additional Electrolytes above what is in drinks.
– Electrolytes are like “oil is to a car”, without sufficient amounts you will cramp.
– the further you go and the harder the terrain the more important they become.
5. Limit the amount if any solid fuels.
– solid fuels are not a necessary requirement for long events.
– some people feel they are necessary and can cope with limited amounts.
– there is always going to be a digestion problem, which will take blood away from working muscles to digest the solid food.
– you can never be 100% sure as to how much has been digested. This makes it hard to calculate how many calories you have digested.
There are 3 main fuel/electrolyte sources to consume
This is a complete fuel – containing Complex Carbohydrates. soy protein and lipids.
– The complex carbohydrates provide the main fuel source.
– The Soy protein helps prevent the muscle tissue breakdown.
– Lipids (type of fat) is added. The body recognises lipids coming into the system and releases it’s own fat stores.
This can add to your fuel source and help stabilize blood sugars.
A quick easy source of Complex Carbohydrates
This adds extra electrolytes to prevent cramping.
Our suggestion for fueling is.
1. Take 2 x three hour bottles of Perpetuem
– Take 1 fresh on the bike (keep it cold over night)
– each bottle contains 6 scoops of Perpetuem
– divide the bottle into 3 by marking on the bottle lines
– consume 1/3 bottle each hour.
Put the second bottle 6 scoops contained in a zip lock bag.
You would stop at an aid station and mix this second bottle.
– Drink as above.
This would give you approx. 6 hours of riding.
2. An additional 2-4 hours would be gained by taking a small flask of
– Take 1 gel each 30-45mins
– the Hammergel Flasks contain 6 gels.
3. I would take 2-3 Endurolytes per hour every hour to prevent cramping.
As mentioned above, some people feel the need to eat something.
This is fine, but always remember to take this into consideration with the amount
of Calories consumed.
You should also ensure that any solid food consumed is not done in large amounts
at anyone time.
You also need to ensure that the food is appropriate.
– easy to digest
– no dairy, simple sugars, minimal fats etc.