Racing Strategies
strategies & Actions
Performance loss due to glycogen depletion (bonking). Gastrointestinal distress from poor fuel choices. Muscle cramping due to electrolyte loss
STRATEGIES & ACTIONS
Carbohydrate Loading
- Aim for 8–12 g/kg body weight 1–2 days before an event
In-Race Fuelling
- Consume 60–90 g of carbohydrates per hour for events over 2.5 hours. Use a 2:1 glucose-to-fructose ratio for maximal absorption
Hydration
- Aim for 750–1000 ml/hr with adequate sodium (600–1000 mg/hr in high heat)
FOOD SOURCES
- Carbohydrate sources (gels, sports drinks, dates)
- Electrolyte-rich fluids (Sodium, Potassium)
- Caffeine (3–6 mg/kg pre-race)
- Nitrates (Beetroot juice) for enhanced blood flow/VO2 max
TIMING RECOMMENDATION
Carb Loading
- 8-12 g/kg of body weight 1-2 days before an endurance competition
In-Race Fuelling
- 60-90 grams of carbohydrates per hour for long events, often using a 2:1 glucose-to-fructose blend
Sodium Intake (High Sweat)
- 600-1,000 mg per hour during prolonged activity in heat/humidity
Caffeine (Pre-Race)
- 3-6 mg per kilogram of body weight 30-60 minutes pre-race
Recover your
BODY
JOIN THE WAITLIST
Racing Strategies
strategies & Actions
Performance loss due to glycogen depletion (bonking). Gastrointestinal distress from poor fuel choices. Muscle cramping due to electrolyte loss
STRATEGIES & ACTIONS
Carbohydrate Loading
- Aim for 8–12 g/kg body weight 1–2 days before an event
In-Race Fuelling
- Consume 60–90 g of carbohydrates per hour for events over 2.5 hours. Use a 2:1 glucose-to-fructose ratio for maximal absorption
Hydration
- Aim for 750–1000 ml/hr with adequate sodium (600–1000 mg/hr in high heat)
FOOD SOURCES
- Carbohydrate sources (gels, sports drinks, dates)
- Electrolyte-rich fluids (Sodium, Potassium)
- Caffeine (3–6 mg/kg pre-race)
- Nitrates (Beetroot juice) for enhanced blood flow/VO2 max
TIMING RECOMMENDATION
Carb Loading
- 8-12 g/kg of body weight 1-2 days before an endurance competition
In-Race Fuelling
- 60-90 grams of carbohydrates per hour for long events, often using a 2:1 glucose-to-fructose blend
Sodium Intake (High Sweat)
- 600-1,000 mg per hour during prolonged activity in heat/humidity
Caffeine (Pre-Race)
- 3-6 mg per kilogram of body weight 30-60 minutes pre-race
Recover your
BODY
JOIN THE WAITLIST