You've got a tough session on the calendar maybe it's a 3-hour brick, threshold intervals, or a long run with race-pace segments. Your coach has programmed the workout, but have you planned your fuelling strategy?
Getting your nutrition right around intense sessions isn't just about performance on the day. It's about maximizing your training adaptations, speeding recovery, and showing up ready for your next session. Here's how to do it properly.
Before You Start: Prime the Tank
Aim for 40-60 grams of carbohydrate in the hour before your session begins. This could be a couple of slices of toast with honey, a banana and an energy bar, or a bowl of porridge. The goal is to top up your glycogen stores without feeling heavy or uncomfortable.
Experiment during training to find what sits well with you. Some athletes can handle a full meal 90 minutes pre ride or session; others prefer something lighter closer to start time. There's no single perfect approach, only what works for you.
During: Keep the Engine Running
For sessions lasting over 90 minutes or any high-intensity work, you need to fuel as you go. Target 60-80 grams of carbohydrate per hour.
That might sound like a lot, and honestly? It takes practice. Your gut needs training just like your legs do. Start at the lower end and gradually increase as your system adapts.
Gels, energy chews, and carb drink mixes are all excellent options – they're designed for easy absorption during exercise. But don't be afraid to use actual food too. Jelly babies, wine gums, fig rolls, even Haribo – if it works for you on training sessions (particularly those that aren't race-specific), use them. Save the expensive race nutrition for race day and sessions that replicate race conditions.
Track Your Sweat Rate
Weigh yourself before and after big sessions. The difference tells you how much fluid you've lost. For every kilogram lost, you need to replace approximately 1.5 litres of fluid (you'll continue losing fluid post-session through breathing and normal processes).
This data is gold. It helps you understand your individual sweat rate and plan your hydration strategy for race day, especially in different weather conditions.
You can remove guess work here and book in with Precision Fuel and Hydration and have a sweat test!!
The Critical Recovery Window
Here's where many athletes get it wrong: post-session carbohydrate intake is more important than protein in that immediate 20-30 minute window.
Your muscles are primed to absorb glycogen at this point. Get those carbs in – a recovery shake, chocolate milk, a bagel, whatever you can stomach. You're looking for quick-acting carbs to kickstart the recovery process.
Protein matters hugely, but it's your total daily intake that counts rather than the immediate post-workout window. Spread quality protein across your meals throughout the day – aim for 20-30 grams per meal to support muscle repair and adaptation.
Make It Work for You
The numbers above are starting points, not gospel. Some athletes thrive on more fuel, others on less. Your size, intensity, fitness level, and even gut training all play a role.
Test different strategies in training. Take notes. Adjust accordingly. What works for a threshold session might differ from your long ride nutrition.
Remember: you can't perform at your best while running on empty. Proper fuelling isn't just about getting through today's session – it's about being ready to back it up tomorrow and the day after that.
Coach Jack