How to fuel a gravel ride
Learn how to fuel your next gravel ride, including how much you should be aiming to eat and drink...
By Chris Knight
2 Minute Read
Ahead of Unbound 200, amateur triathlete Ant Gritton asked, "How do I adapt my nutrition strategy for the nuances of gravel riding?".
He spoke to PF&H Sports Scientists and pro riders to find out...
Key takeaways
- The video explains how much carbohydrate you should consume per hour to perform at your best. Most gravel riders will be aiming for 60-90 grams of carb per hour
- As well as carbs, sodium and fluid are the other key components of your fueling strategy. Your sodium intake will be dictated by how salty your sweat is, and will be very individual. How much fluid you need to drink will depend on your sweat rate, which in turn is influenced by factors such as temperature, intensity, and clothing choices
- Carrying everything you need to eat and drink for a gravel ride is a logistical challenge, so it's worth considering how and what you'll carry, as well as what you'll pick up from aid or gas stations
- Getting to the start line of your gravel race well fueled and hydrated is crucial, so it's worth carb-loading and preloading beforehand
Further reading
Precision Fuel & Hydration and its employees and representatives are not medical professionals, do not hold any type of medical licenses or certifications and do not practice medicine. The information and advice which Precision Fuel & Hydration provides is not medical advice. If customers have any medical questions regarding any advice or information provided by Precision Fuel & Hydration, they should consult their physician, or another healthcare professional.