Fuelling and Gut Training Protocol For Gravel Races

This plan is specifically designed for the unique demands of 200km gravel cycling events. By addressing fuelling, hydration, and gut training tailored to the biomechanics and logistics of long-distance cycling, it ensures sustained energy and peak performance. With strategies for self-supported conditions, terrain variability, and late-stage fatigue, this plan equips you with the tools to conquer the challenges of gravel racing with confidence.

Key Features of the Protocol

  1. Biomechanics and Energy Demands:

    • Cycling involves prolonged seated effort with steady energy expenditure.

    • Terrain influences energy demands, requiring adaptable fuelling strategies for climbs and flats.

  2. On-the-Bike Fuelling and Hydration:

    • Cycling provides consistent access to nutrition and hydration, allowing for varied fuel formats (e.g., solids, semi-solids, liquids).

    • Managing hydration to avoid bloating and balancing sodium replacement is critical.

  3. Logistical and Self-Support Challenges:

    • Self-supported gravel races demand lightweight, portable, and calorie-dense nutrition solutions.

    • Stomach compression from the bent-over cycling position can heighten the risk of GI discomfort.

  4. Fatigue Management and Mental Resilience:

    • Late-stage fatigue during gravel races requires precise fuelling and hydration strategies, complemented by mental cues and visualisation techniques.

Overview

  • Duration: 12–16 weeks.

  • Primary Goals:

    • Build tolerance for high CHO and fluid intake (~90–120 g/h CHO and ~750–1,000 mL/hour hydration). We recommend using PFH and SNF products

    • Adapt fuelling strategies for self-supported conditions and varied terrain.

    • Enhance late-stage fatigue resistance and mental resilience through targeted training and preparation.

Phase 1: Baseline Assessment and Initial Adaptation (2-4 Weeks)

Objective: Establish hydration, fuelling, and gut tolerance while introducing early adaptations specific to gravel cycling.

  • Sweat Rate Testing: Conduct a 1-hour ride to calculate sweat rate and sodium needs.

  • Gut Training Initiation: Start with ~40–50 g/h CHO during low-intensity rides using simple, familiar fuel sources (e.g., sports drinks, gels). We recommend PFH products

  • Mental Strategies: Begin practising mantras like “Steady effort, steady fuelling” during training.

Example Session:

  • Sweat Rate Test:

    • 60-minute ride at zone 2 intensity. Measure pre- and post-weight to calculate sweat loss.

Key Actions

  1. Baseline Testing:

    • GSRS Questionnaire: Assess baseline GI health (e.g., symptoms like bloating, diarrhoea, reflux).

    • Sweat Rate Test: Conduct a 60-90 minute moderate-intensity session:

      • Weigh pre- and post-session.

      • Record fluid intake to calculate sweat rate and determine fluid replacement needs using the precision fuel and hydration spreadsheet.

Phase 2: Progressive Gut and Hydration Training (4–6 Weeks)

Objective:

  • Gradually increase CHO and fluid intake to align with basic race-day requirements (~40-60 g/h and ~500-750 mL/hour).

Objective: Gradually increase CHO and fluid intake while refining hydration and fuelling strategies.

  • CHO Intake Progression: Increase intake weekly by ~10–15 g/h, targeting ~70–90 g/h by the end of this phase, eg. 2-3 gels per hr

  • Solid and Semi-Solid Fuelling: Introduce a mix of options (e.g., rice cakes, Supernatural Fuel pouches, or energy bars) to build gut tolerance.

  • Mental Visualisation Practice: Use visualisation during climbs or fatigue to reinforce focus.

Example Session:

  • Dual-Source CHO Ride:

    • 2-hour zone 2 ride with 70 g/h CHO from a mix of gels and solid foods.

Phase 3: Advanced Race Simulation and Fatigue Resistance (4–6 Weeks)

Objective: Achieve race-day fuelling (~90–120 g/h) and hydration (~750–1,000 mL/hour) under race-like conditions.

  • Full Race Simulations: Practice long rides on mixed terrain to simulate gravel conditions.

  • Late-Stage Fatigue Training: Incorporate tempo bursts during the final hour of rides.

  • Refinement of Fuelling: Train to transition to liquid-only fuelling in the second half of long rides. Eg. the Carb mix drink by PFH

Example Session:

  • Full Race Simulation:

    • 4-hour ride on gravel terrain. Fuelling at 90 g/h from solid and liquid CHO sources.

Phase 4: Precision Taper and Pre-Race Preparation (7–14 Days)

Objective: Maximise glycogen stores, hydration, and oxygen efficiency while finalising mental strategies.

  • Carbohydrate Loading: Consume 8–10 g/kg/day for 3 days pre-race.

  • Nitric Oxide Preloading: Continue 3–5 days of nitrate supplementation (~400–600 mg/day).

  • Pre-Ride Breakfast: Consume ~150–200 g CHO 3 hours before the ride (e.g., rice porridge with honey).

 

Race Day Execution

Fuelling:

  • Target 90–120 g/h CHO from pre-tested formats.

  • Alternate solid and liquid fuels in the first half; transition to liquids in the second half.

  1. Hydration:

    • Sip ~750–1,000 mL/hour fluids with ~500–1,500 mg sodium/L as per your needs.

  2. Mental Strategies:

    • Use mantras during climbs and fatigue, e.g., “Strong on the climbs, smooth on the descents.”

    • Visualise finishing strong during tough moments.