The Endurance Fuelling Deep Dive

The MAAP Equinox Experience is all about riding further than you ever have, and pushing together around the globe – with a shared goal of racking up the kilometres. To do that, you need plenty of gas in the tank. 

As cyclists around the world prepare for the Equinox, we spoke with nutrition expert Dr Dan Plews from Pillar Performance to understand modern fuelling strategies for endurance riding.

Our carbohydrate energy stores are finite and can be depleted during endurance exercise. Given that this depletion is implicated in fatigue during endurance exercise, it makes sense that we might want to start our race with as much glycogen in our muscles and liver as possible. That’s essentially the rationale behind pre-event carbohydrate loading. Bigger tanks take longer to empty. 

Yes carb loading is a thing – but it’s not as extreme as old-school advice made it seem. The traditional ‘depletion then loading’ approach (cut carbs for a few days, then gorge) has been largely replaced by carb optimisation:

• You don’t need a huge pasta party the night before; instead, gradually increasing your carbohydrate proportion in the two or three days before the ride works just as well

• The bigger and more intense the ride (four or more hours), the more benefit you’ll get from proper carb loading.

• You’ll still need to fuel during the ride – loading only delays fatigue, it doesn’t prevent it.

• One thing to note is that stretching muscle glycogen to their absolute maximum will accelerate the rate at which they are used during the ride, so my approach to competition and muscle glycogen is focused instead on slowing the rate at which it is used, by training the body to improve the rate at which those limitless fat energy stores are used at competitive intensities. If we are able to use fat at higher rates during exercise, this reduces the burden placed on those precious muscle glycogen stores, and delays fatigue.

I’d say starting to fuel too late, and inconsistent feeding timings is a big one. Waiting until you feel hungry or tired to eat means you’re already dipping into reserves.

The consequence of this would be an energy crash and an uphill battle to recover.

The best fix, or way to avoid it, is to begin eating within the first 20–30 minutes of your ride, and stick to a plan (e.g., 40–60g carbs/hour for rides 3–4h, 60–90g/hour for longer).

Another major mistake is not practicing your nutrition.

First-timers often try new gels, chews, or drinks on the big day without knowing how their gut will react. The consequences of this can include GI distress, nausea, or worse – a long ride spent searching for toilets.

We’d always advise an athlete to test all their nutrition products and timing during training rides.

Lastly, relying only on solids or only on liquids during a ride. Your body needs both. Over-reliance on one type of fuel can cause digestion problems (too much fibre from solids or too much sweetness from drinks).

I’d recommend mixing your sources – gels/chews for quick hits, bars/bites for variety, sports drink for carbs + electrolytes.

Research has found that when we ingest our carbohydrates as glucose, we maximise our exogenous carbohydrate oxidation rates at ~60 grams per hour (13). However, when we ingest a mixture of glucose and fructose – two slightly different simple sugars – we can increase exogenous carbohydrate oxidation rates up to ~90 grams per hour (14–16). 

This increased exogenous carbohydrate oxidation likely occurs as glucose and fructose are trafficked across the gut and into the blood using different transport proteins, and the rate-limit for glucose is ~60 grams per hour.

Carbohydrate ingestion is good but more isn’t always better as the body's tolerance to increasing levels of carbohydrates matters. As mentioned, fructose and glucose together increase total carbohydrate oxidation because they use different intestinal transporters, but research is clear that fructose cannot be oxidized at the same rate as glucose (glucose max ≈ 1.0–1.1 g·min⁻¹; fructose max ≈ 0.5–0.6 g·min⁻¹). 

This is why a 2:1 glucose-to-fructose ratio is most effective, allowing combined oxidation rates of ~1.5–1.7 g·min⁻¹. It’s also why ~90 g per hour is considered optimal for most athletes.

First, the most important point when it comes to hydration is that you ensure you start the race fully hydrated. Pay attention to drinking plenty of fluids in the days before the race.

But, the temptation to “push on” without stopping is strong – especially if you’re chasing a time, a Strava segment, or just feel good in the moment. The problem is that fuel and fluid deficits accumulate silently. By the time you feel drained or thirsty, you’ve already dug a hole that’s hard to climb out of.

I’d offer a couple of tips for these situations:

• Carry max capacity: Use two large bottles (750–1000ml each) and consider a hydration pack for very long routes. Maximal gastrointestinal absorption for most people is around 1.3 litres per hour. More than this, and you will likely begin to feel bloated.

• Concentrated bottles: Mix higher-carb drink powders (60–90g carbs in a single bottle) and sip steadily. You can chase with plain water from another bottle.

• Easy-access food: Keep snacks in your jersey pockets or bar bags where you can grab them without stopping.

• Mental reframing to allow refuelling stops: Think in segments: Break the ride into “fuel checkpoints” instead of seeing stops as lost time.

Taste fatigue and “food boredom” are real in long rides.

You can try to mix textures and flavours. Alternate between sweet gels/bars and savoury options (pretzels, rice cakes, mini sandwiches). You can also switch formats. Rotate between solid food, gels, and carb drinks so you don’t have to chew constantly.

I’d suggest small sips/bites, instead of big feed stops. You may find it more manageable to eat or drink small amounts every 15–20 minutes. Cold drinks, citrus flavours, or mint can also reset your palate.

I would say use caffeine tactically: late in a ride, it can help perk you up – just don’t overdo it early.

My advice would fit into five points.

1. Recognise the signs early
Bonking can hit suddenly, but there are usually warning shots:

• Sudden drop in power despite effort
• Lightheadedness, dizziness
• Irritability or loss of motivation
• Tunnel vision or brain fog

Once you’re in it, you can’t willpower your way back to speed without fuel – the body has simply run low on readily available glycogen.

2. Immediate rescue strategy

Fast carbs first: Take in 30–60g of quick-absorbing carbohydrate right away. The best sources are glucose-rich gels, chews, energy drink mix or sugary soda (Coke, Sprite etc.)

Liquid form is fastest: A carb drink or soda gets sugar into the bloodstream quicker than solids, because digestion is quicker.

3. Follow up with slower-release carbs

Once the quick carbs start working (10–15 minutes), add a more substantial snack (bar, banana, rice cake) to top up glycogen stores more gradually and prevent another crash.

4. Manage expectations for recovery time

Initial boost: ~10 minutes after quick carbs
Partial recovery: 15–20 minutes
Full power: Often 30+ minutes depending on how deep the depletion was. That’s why avoiding the bonk is always better than trying to fix it.

5. Keep fuelling after the rescue

Even after you feel better, keep eating small amounts every 15–20 min until the end of the ride, because you’ll still be running on a thinner fuel tank.

The first 30–60 minutes after finishing is when your muscles are most primed to absorb glycogen. This is what we call the “golden window”. This doesn’t mean you only have that window – it just means that the sooner you start, the faster you’ll begin repairing and restocking.

The following would be the main elements of an effective post-ride recovery strategy.

1. Carbohydrates – to replenish glycogen

Target: ~1.0–1.2g carbs per kg of body weight in the first hour. For a 70kg rider: ~70–85g carbs

Choose easily digestible sources like white rice, pasta, potatoes, recovery shakes, bananas, fruit juice, bread or cereal. 

2. Protein – to repair muscle damage

Target: 20–30g high-quality protein within the first hour. Sources could include whey or plant protein shakes, eggs, Greek yogurt, lean meats or tofu.

Carbs + protein together can accelerate glycogen re-synthesis compared to carbs alone.

3. Fluids & electrolytes – restore hydration balance

Aim to replace ~150% of the fluid lost during the ride over the next few hours. Include sodium (and potassium/magnesium if heavily sweating) to help retain the fluids and restore electrolyte balance. Fluid options include an electrolyte drink, coconut water (with added sodium if needed) or salty snacks alongside water. 

Micronutrition is a key consideration as well. Ensure to get magnesium into the body as well as immune boosting micros like vitamin C, vitamin D and zinc – as your immune system will be under pressure. 

Lastly, to aid in the fatigue and fight the inevitable delayed onset muscle soreness  (DOMS), use a high-strength EPA Omega 3 supplement. 

If you’re interested in learning more about the subjects outlined above, check out Dr Dan Plews from Pillar Performance’s suggested reading list:

STUDY: Effects of ULTRA OMEGA on High-Impact Sport Athletes

The More carbs the better.  Wheres the evidence?

120 Grams Per Hour: Deciphering the 'Carbolution' Craze - A Deep Dive into Physiology and Research