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We're supporting a number of sportive races this year so thought it would be helpful to give you our advice on how to fuel for your event. Find out what to use, how often to consume, how to carry your Active Root as well as extra tips and our example of what new use.
You should be consuming approximately 60g of carbs per hour during your event. Or if you're able to absorb more an ideal amount is 1g of carb per kg of your body weight. Both our Gel Mix and Sports Drinks contain approximately 30g of carbs per serving. So you need between 2-3 of these per hour if you were just using Active Root nutrition. (ElectroLite contains only 8g of carbs, so you'd need to drink this on top of 2x servings of Gel Mix). So this might be 2x servings of Gel Mix and 1x of ElectroLite, or 1x serving of Gel Mix and 1x serving of Sports Drink, etc.
You should aim to consume a small amount at regular, frequent intervals. So rather than stopping every couple of hours to eat a meal, you should try to have drink / gel / snack every 15-20 minutes. You want to consume regularly and in small amounts so that you maintain a steady energy supply. This is particularly true when riding on a hilly route where a long climb can be really tough if you haven't consumed any fuel in a while. Avoid depriving yourself of fuel for a long time then overloading with carbs in one go; it's inefficient and likely to lead to bloating and a sugar crash.
There are a few different options as to how to carry nutrition. We advise two large 750ml bottles with wide opening tops for easy refilling. I like to use a top tube bag which is handy for Gel Mix pouches and flapjack bars. The Gel Mix flask is particularly good for accessing whilst moving as it can be easily drank and put away again using one hand.
1) Take a variety of flavours of gels because if you're out for a number of hours, you're going to get bored of your favourite eventually. The thought of a different flavour will help you continue fueling.
2) Pack Active Root sachets - these are light to carry and ideal for mixing with water at drink stations.
3) Pre-open flapjack bar wrappers so you can easily get them into your mouth while on the bike.
4) Take some 'real' food as you will get sick of sports drinks and gels. Include some treats to look forward to later on in the race. A flapjack will provide 20-40g of carbs and a banana 20g.
Active Root example for every 2hrs of riding
I usually sip on a Soft Flask of Gel Mix, whilst also occasionally drinking Sports Drink, more often if it's hot. Then eat something more substantial every couple of hours. So in two hours i'd consume:- 4x servings of Gel Mix- 1x serving of Sports Drink (500ml) or ElectroLite+- a flapjack bar / banana