Nutrition is the fourth discipline in endurance sports.
Endurance sports such as cycling, running, and triathlon place sustained demands on the body’s energy systems. Glycogen stores are limited and can be depleted within 90–120 minutes of moderate to high-intensity exercise. Consistent fueling helps maintain blood glucose, delays fatigue, and supports both performance and recovery.
Strategies
- Carbohydrate Intake: Aim for 60–90g of carbohydrates per hour for events lasting longer than 2 hours. This can be achieved by combining drinks, gels, and solid foods.
- Hydration: Isotonic drinks not only provide carbs but also help maintain electrolyte balance.
- Gut Training: Practice your fueling strategy during training, not just on race day. The gut adapts to higher carb loads over time (just like muscles), reducing the risk of stomach issues.
Tips
- Use a long effervescent tablet tube for easy access to maltodextrin powder.
- Alternate between sweet and savory foods to avoid flavor fatigue.
- Monitor for signs of under-fueling: dizziness, loss of power, irritability, or cramping.
How to make your own energy bars