Perform with Purpose
Practical, saveable fueling guides built for real training. Follow the plan. Hit your goal. No fluff—just what works.
Fuel for the Long Ride
Cycling
Long rides—especially anything from 2 to 5 hours—demand more than grit. You need a fueling strategy that keeps pace with your effort. Start with 60–90g of carbohydrates per hour from drinks, gels, or chews to maintain energy and delay fatigue. Hydration matters just as much: aim for 500–750ml of fluid every hour, adjusting up in hot conditions. Don’t forget sodium—start with 400–800mg/hr, especially if you’re a heavy sweater or riding in heat. Preload with carbs and electrolytes 1–2 hours before the ride, then keep fueling consistently every 20–30 minutes once you're rolling. Finish strong by rehydrating and replenishing within 30 minutes post-ride.
Fuel for Race Day
Running
Whether it’s a half or a full marathon, race-day performance starts with a plan. Begin fueling 2–3 hours before your start with a carb-rich meal—think 2–3g of carbs per kg of body weight. Just before the gun, take in a gel or sports drink to top off your tank. During the race, aim for 30–60g of carbs per hour for a half, and 60–90g per hour for a full marathon—delivered through gels, chews, or drinks every 30–45 minutes. Hydrate with 400–800ml of fluid per hour and include electrolytes to keep your system firing. Practice this plan in training—not just on race day—so nothing surprises you when it counts.
Fuel for Every Leg
Triathlon
Triathlon isn’t one sport—it’s three. That means your fuel has to work across swim, bike, and run. For sprint and Olympic distances, your strategy starts early: preload with carbs and electrolytes 2–3 hours before the start. During the bike leg, aim for 60–90g of carbs per hour and 500–750ml of fluids to set up your run. Sodium matters too—target 400–800mg per hour depending on sweat rate and heat. Use gels, chews, and drink mixes that are fast to digest and easy to absorb. Transitions are tight, so keep fueling tools simple and portable. Post-race, hit recovery with carbs, protein, and hydration within 30–60 minutes to reset for your next session.
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