10 steps to success

Essential advice on fuelling your big rides

01. Go for glycogen Before starting a morning ride, you should replenish the liver glycogen stores that were used overnight to maintain blood-glucose levels. The amount of carbohydrate needed will depend on the magnitude of the ride. This ranges from 0.8-1g per kg of bodyweight (BW) for short, intense rides to 2.4g/kg/BW for those big days out. Why? Liver glycogen has a direct relationship with maintaining blood-glucose levels and, if it’s left empty, you’ll find yourself struggling early in the ride. 02. Pre-ride fuel Working out what to eat before riding first thing is particularly tough. Planning a hard early morning ride? Then consuming carbohydrate is recommended (as highlighted in tip 1), 15-30 minutes before your ride. High-glycaemic-index (GI) carbohydrate will be digested more quickly and is less likely to cause stomach issues.…

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Ride Fit (Digital) - 1 Issue, Ride Fit 2023

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