How to Fuel for an Ultra Cycling Event : A Comprehensive Guide for Cyclists
Ultra-cycling events, typically ranging from 200 to 300 km, present a unique challenge for even the most seasoned cyclists. Proper fuelling is the cornerstone of performance in these events, as mismanagement of nutrition can quickly lead to diminished capacity, fatigue, and even the dreaded bonk. In this detailed guide, we will delve into the science of fuelling for ultra-cycling events, offering evidence-based strategies, personalised recommendations, and advanced concepts to ensure you can perform optimally, whether you're aiming for a podium finish or simply completing the challenge.
Understanding the Demands of Ultra Cycling
Before exploring how to fuel for ultra distances, it's essential to understand the physical demands involved. A 200-300 km ride places significant stress on your cardiovascular system, muscular endurance, and energy substrates. These events push cyclists to deplete their glycogen stores and tap into fat reserves, with muscle fibres working in unison to keep the rider moving at sustained efforts.
However, this constant effort requires a significant amount of energy. Over the course of 8-12 hours (or more), maintaining consistent fuel intake ensures that cyclists can continue pushing without running out of energy, leading to optimal performance.
Key Energy Sources for Ultra Cycling
1. Carbohydrates
Carbohydrates are the primary energy source for endurance cycling, especially during long efforts. They are broken down into glucose and stored in muscles and the liver as glycogen. As a cyclist rides, the body taps into these glycogen reserves for energy. However, these stores are finite, and their depletion can result in fatigue and a significant drop in performance.
For ultra-cycling events, the key lies in managing glycogen stores effectively, replenishing them continuously throughout the ride. Aim for a carbohydrate intake of 60-90 grams per hour depending on your intensity level and personal tolerance. This can be achieved through a combination of solid and liquid nutrition sources, ensuring that carbohydrates are absorbed rapidly and consistently.
2. Fat
Fat becomes an increasingly important fuel source during long-duration cycling. As glycogen stores deplete, the body begins to rely more on fat oxidation to provide energy. Training your body to burn fat efficiently is key for ultra-cycling performance. Although fat oxidation is slower than carbohydrate utilisation, it is virtually unlimited in terms of energy potential.
In ultra events, particularly those lasting several hours, fat becomes essential, especially once glycogen stores are partially depleted. To optimise fat oxidation, ensure that your training involves longer, slower rides to improve mitochondrial efficiency and enhance the body’s ability to burn fat at higher intensities.
3. Protein
While protein is not a primary energy source, it plays a critical role in preserving muscle mass and preventing muscle breakdown during prolonged efforts. Aim to consume 0.3-0.4g of protein per hour to support muscle repair and recovery during the event. This is particularly beneficial when cycling for long periods, as it prevents muscle catabolism and supports overall endurance.
Hydration: The Forgotten Key to Ultra Cycling Performance
Hydration goes hand in hand with fuelling. Dehydration can lead to impaired thermoregulation, decreased cardiovascular efficiency, and compromised performance. Maintaining fluid balance is essential, and cyclists should aim to consume around 500-750ml of fluid per hour.
The fluid mix should ideally contain both water and electrolytes (sodium, potassium, magnesium), which are lost through sweat and contribute to maintaining cellular function and preventing cramps. Electrolytes play a key role in fluid retention and neuromuscular function, so consider using a sports drink with a sodium content of 500-700mg per litre.
Pre-Ride Nutrition: Setting Yourself Up for Success
Your pre-ride nutrition should be geared toward maximising glycogen stores while ensuring you are well-hydrated and primed for performance. A meal consumed 3-4 hours before the event should focus on complex carbohydrates, moderate protein, and low-fat content. Consider foods such as:
Oats with banana and honey
Whole-grain toast with avocado and eggs
Rice porridge with berries and nuts
Avoid foods that are high in fat or fibre, as they may cause gastrointestinal discomfort during the ride.
Additionally, it is crucial to hydrate well before the event begins, ensuring your body starts the ride in a hydrated state. Aim to drink 500-600ml of water or electrolyte solution in the 1-2 hours leading up to the start.
During the Ride: Maintaining Energy and Hydration
The key to successful ultra-cycling nutrition is continuous fuelling throughout the event. Aim for the following strategy:
Eat Regularly: Plan to eat small amounts every 20-30 minutes to maintain a steady supply of energy. This prevents blood sugar crashes and helps maintain mental clarity and physical stamina. Hydrate every 15 minutes to maintain fluid balance.
Energy Sources: Rely on a mix of solid and liquid sources to prevent taste fatigue and gastrointestinal issues. Common sources include:
Energy gels and chews: These are quickly digestible and easy to carry.
Sports drinks: These offer hydration along with carbohydrates and electrolytes.
Bananas, nuts, and energy bars: Whole foods can offer additional nutrition for longer periods of riding.
Liquid meals: If solid food is difficult to consume during the ride, consider liquid alternatives such as smoothies or recovery drinks that contain a balance of carbohydrates, protein, and fats.
Manage Glycogen Depletion: Once the ride hits 2-3 hours, you will begin to tap into your glycogen reserves. This is when carbohydrate consumption becomes even more critical. Consuming 1g of carbohydrate per kilogram of body weight per hour from this point onwards is recommended.
Avoid the Bonk: The ‘bonk,’ or hitting the wall, occurs when glycogen stores are depleted. To avoid this, ensure that your carbohydrate intake remains consistent, particularly during the latter stages of the ride.
Post-Ride Recovery: Restoring What Was Lost
The post-ride period is critical for muscle recovery and glycogen restoration. Aim to consume a 30-40g protein and 1.0-1.2g carbohydrates per kilogram of body weight within 30-60 minutes of finishing the ride. This helps kick-start the recovery process, replenish glycogen stores, and reduce muscle soreness.
Recovery nutrition might include:
A protein shake with a banana
Greek yoghurt with honey and granola
A whole grain sandwich with turkey and avocado
Special Considerations
Personalisation: Nutrition strategies for ultra-cycling must be personalised, as tolerance levels vary from person to person. Some cyclists may prefer solid foods, while others opt for liquid calories or a combination. Experimenting with different foods during training rides will help you find the best strategy.
Gut Training: The gut must be trained to handle large amounts of food over long durations. Start practicing consuming solid foods, gels, and fluids during your training sessions so your stomach adapts to processing them efficiently while cycling.
Cold or Hot Weather: In extreme temperatures, hydration and energy management may need to be adjusted. In hot conditions, ensure you're consuming adequate electrolytes and cooling down through adequate fluid intake. In cold conditions, focus on maintaining calorie density and staying hydrated, as the body may have increased energy requirements for thermoregulation.
Conclusion
Fuelling for an ultra-cycling event requires a sophisticated and well-planned strategy that integrates carbohydrate, fat, and protein intake with proper hydration. By employing the right mix of solid foods, gels, sports drinks, and electrolyte solutions, cyclists can optimise performance and delay fatigue during long rides. Remember, there is no one-size-fits-all approach, and finding the best fuelling plan will require trial, error, and a keen understanding of your body’s needs. With the right nutrition strategy in place, your 200-300 km ultra-cycling event will become a test of endurance and strategy, not of your energy reserves.