𝗙𝘂𝗲𝗹𝗶𝗻𝗴 𝗬𝗼𝘂𝗿 𝗘𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲—M𝗮𝘀𝘁𝗲𝗿𝗶𝗻𝗴 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲 𝗜𝗻𝘁𝗮𝗸𝗲 𝗳𝗼𝗿 𝗣𝗲𝗮𝗸 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗘𝘃𝗲𝗻 𝗜𝗻 𝗧𝗵𝗲 𝗢𝗳𝗳 𝗦𝗲𝗮𝘀𝗼𝗻

@everyone 𝗙𝘂𝗲𝗹𝗶𝗻𝗴 𝗬𝗼𝘂𝗿 𝗘𝗻𝗱𝘂𝗿𝗮𝗻𝗰𝗲—M𝗮𝘀𝘁𝗲𝗿𝗶𝗻𝗴 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲 𝗜𝗻𝘁𝗮𝗸𝗲 𝗳𝗼𝗿 𝗣𝗲𝗮𝗸 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗘𝘃𝗲𝗻 𝗜𝗻 𝗧𝗵𝗲 𝗢𝗳𝗳 𝗦𝗲𝗮𝘀𝗼𝗻
Often in the “off season I’ll see and hear that” endurance athletes grapple with the challenge of sustaining energy during prolonged training sessions. This can be due to temperature changes and being less diligent in our preparation. Our approach to the off-season is just as important to build a pivotal strategy to combat fatigue and maintain performance by optimising carbohydrate intake.

𝗪𝗵𝘆 𝗖𝗮𝗿𝗯𝗼𝗵𝘆𝗱𝗿𝗮𝘁𝗲𝘀 𝗠𝗮𝘁𝘁𝗲𝗿
Carbohydrates are the body's primary energy source during endurance activities. Consuming adequate carbohydrates helps maintain blood glucose levels and delays the onset of fatigue. For training and events lasting longer than an hour, it's recommended to ingest:​

30–60 grams of carbohydrates per hour for activities up to 3 hours.​
60–90+ grams per hour for sessions exceeding 3 hours, especially when using multiple carbohydrate sources like glucose and fructose to enhance absorption.

𝗜𝗺𝗽𝗹𝗲𝗺𝗲𝗻𝘁𝗶𝗻𝗴 𝗘𝗳𝗳𝗲𝗰𝘁𝗶𝘃𝗲 𝗙𝘂𝗲𝗹𝗶𝗻𝗴 𝗦𝘁𝗿𝗮𝘁𝗲𝗴𝗶𝗲𝘀
Incorporate a mix of carbohydrate sources such as energy gels, sports drinks, and carbohydrate-rich snacks. Testing these during training helps identify what works best for your body, minimising gastrointestinal discomfort on race day.

𝗣𝗼𝘀𝘁-𝗘𝘅𝗲𝗿𝗰𝗶𝘀𝗲 𝗥𝗲𝗰𝗼𝘃𝗲𝗿𝘆
After intense sessions, replenishing glycogen stores is crucial. Aim to consume 1.0–1.2 grams of carbohydrates per kilogram of body weight per hour for the first 4 hours post-exercise to optimise recovery.

𝗣𝗲𝗿𝘀𝗼𝗻𝗮𝗹𝗶𝘀𝗶𝗻𝗴 𝗬𝗼𝘂𝗿 𝗣𝗹𝗮𝗻
Individual needs vary based on factors like body weight, training intensity, and environmental conditions. Working with a sports nutritionist can help tailor a carbohydrate strategy that suits your specific requirements, alongside documenting your nutritional intake before including the timing of the nutrition, during your training and post-workout. These notes can be very useful for reflection and insights into your performances in training to help your racing results.