Fuelling a Multi-Stage Event

From the Coast-to-Coast, Land’s End to John O’Groats and the Haute Route to the Marathon Des Sable – multi-stage events are more popular than ever, with many professional and amateur athletes keen to test themselves over multiple days.

Back-to-back days of intense exercise require particular attention to detail when it comes to nutrition. Putting in place clear strategies to help maintain adequate energy supply will help you maximise your performance during a multi-stage event, especially since you will probably experience a significant increase in exercise volume and load during the event.

Whilst you may “get away” with minimal use of energy drinks, gels and bars at home, you won’t get the most from yourself during the event if you don’t fuel optimally. During back-to-back days you need to guard against progressive muscle glycogen depletion. At home it is likely that you can “make-up” for shortfalls in energy supplies between training sessions, but with the increase in volume and intensity of a multi-stage event you are less likely to have the opportunity to make up for any shortfalls between stages. This means ensuring you take adequate energy on board and remain hydrated before, during and after each day’s stage.

KEEP HYDRATED

As well as energy supply, hydration is one of the critical nutritional factors that affect sports performance. As little as a 2% loss in body weight through dehydration can decrease performance by up to 20%. You need to plan to keep hydrated, especially as most multistage events take place in warmer climates.

We suggest drinking 1.5 times as much weight in fluid as you have lost in sweat in order to fully re-hydrate after each stage, the fluid should have a significant amount of sodium and potassium and be free from dehydrators such as caffeine and alcohol. Sipping little and often is the best strategy when it comes rehydration.

OTE Hydro Tabs drunk between and during stages are a great way to stay on top of hydration as they contain electrolyte to replenish salts lost during sweating.

A DAYS NUTRITION DURING A MULTI-STAGE RACE

FIRST THING

You need to start hydrating from the word go. Sipping on a bottle containing a hydro tab is good idea. For something different try consuming a fruit or veg juice drink. This helps to kick-start hydration for the day, and provides you with a host of nutrients and energy, without ‘the bulk’ of eating large amounts.

BREAKFAST

This isn’t much different to what you probably eat before a training ride. Something high in carbohydrates should make up the majority of the meal. A large bowl of porridge or beans on toast, followed by some protein from an omelette would be a great idea. No need to over eat, but just have something to top up your carbohydrate stores. Aim to eat this 2-3 hours before the start to allow for it to settle in your stomach.

DURING THE STAGE

Fuelling during each stage needs to start from the get go. Always remember you are trying to stay on top of fuel stores for all that day, and the days after, so eating needs to start straight away to achieve this.
Aim to consume 1g of carbohydrate per kg body weight per hour (1g/kg/h) to sustain your energy levels at a brisk riding pace.

Example Fuelling Strategy
A 70kg athlete would need to consume 70g of carbohydrates per hour, this could equates to:

• 500ml of OTE energy drink + a medium banana
• An Anytime Bar + an OTE energy gel
• A Duo bar + Energy Gel
• Small jam sandwich + small slice of cake
• 500ml of OTE energy drink+ Anytime Bar