HOW TO FUEL GUIDE: 24 HOUR MOUNTAIN BIKE

Race Preparation and Fuel Guide

3–5 Days Before the Race

Avoid Hard Training Close to Race Day

It is not possible to significantly improve your fitness in the final few days before a race. However, it is very easy to reduce your performance by training too hard or for too long.

As legendary endurance coach and 10-time Kona Ironman Age Group World Champion Jeff Cuddeback explains:

"The week of any event of this duration should be all about resting up and topping off your energy stores. Training is done to keep the engine lubricated and tuned up, nothing more. If you think you're going to improve your fitness through training during the week of your key race, you're mistaken. Athletes who continue training hard right up to race day almost always underperform."

The best race performances come from arriving at the start line fully rested.

Keep Your Diet Familiar

Avoid making major changes to your normal eating and drinking habits.

Fluids

Do not drink excessive amounts of water in an attempt to prepare for race-day hydration.

Aim for approximately 35–70ml of water per kilogram of body weight per day.

For example:

• A 68kg athlete should drink around 2.4–4.8 litres per day

If you have not been following this guideline consistently, do not suddenly increase your fluid intake, as this may overwhelm your body and increase the risk of hyponatraemia (low blood sodium levels).

Calories

There is no need to overeat in an attempt to "carbo-load".

Any excess food consumed in the days before the race will either:

• Pass through your digestive system, or
• Be stored as body fat

Neither will improve your race-day performance.

Sodium

Avoid deliberately increasing your salt intake before the race.

Research supports moderate sodium intake for both athletes and non-athletes. Be especially aware of hidden salt in restaurant and takeaway meals.

Sodium is important, but electrolyte intake should be measured and consumed when needed, rather than attempting to "load up" in advance.

The Night Before the Race

Eat Sensibly

Eat a balanced meal, stop when satisfied, and get a good night's sleep.

The night before the race is not the time to try and increase glycogen storage. The enzyme responsible for glycogen storage (glycogen synthase) is largely inactive at this stage.

Focus on:

• Complex carbohydrates
• High-quality protein
• Adequate water intake

Avoid:

• Alcohol
• Heavy, fatty foods
• Desserts and excessive treats

Save those for after the race.

Race Morning

Avoid Calories Within Three Hours of the Start

A well-rested athlete begins the race with approximately 60–90 minutes of premium muscle glycogen already available.

Eating within three hours of the start can cause these glycogen stores to be used more quickly, which may negatively affect performance during a long event.

Don't Lose Sleep Just to Eat

A long race can be started on an empty stomach.

Your brain may tell you that you're hungry, but your muscles are already fuelled and ready to work.

If you do not have enough time for a comfortable three-hour pre-race meal window:

• Prioritise sleep
• Consume Hammer Gel on the start line as outlined below

30–45 Minutes Before the Start

Take Endurolytes

Consume:

• 1–2 Endurolytes capsules
• With water

This provides your body with key electrolytic minerals before they are needed.

The exact amount depends on factors such as:

• Body weight
• Weather conditions
• Heat acclimatisation
• Individual sweat rate

For most athletes, this dose will help cover electrolyte needs during the first hour of racing.

5 Minutes Before the Start

Consume Hammer Gel

Take:

• 1–2 servings of Hammer Gel

This is optional if you have already eaten a pre-race meal.

It is strongly recommended if you have not eaten beforehand.

Fuel During the Race

Replenish, Don't Replace

Your body cannot absorb calories, fluids, and electrolytes at the same rate that it loses them.

Instead of trying to replace everything you lose, focus on steady replenishment.

Hourly Guidelines

Fluids

Consume approximately:

475–750ml per hour

Electrolytes

Choose one of the following each hour:

• 1–6 Endurolytes capsules
• 1–2 Endurolytes Extreme capsules
• 1–2 scoops Endurolytes Extreme Powder
• 1–2 Fizz tablets

Calories

Consume approximately:

120–180 calories per hour

Adjust all intake based on:

• Age
• Body weight
• Fitness level
• Race intensity
• Heat acclimatisation
• Weather conditions

Choosing Your Fuel

A carbohydrate-and-protein fuel such as Perpetuem  is an excellent primary fuel source during long races.

Carbohydrates alone cannot meet all energy requirements during prolonged exercise.

Approximately 10% of your energy needs should come from protein.

Option 1

Use Perpetuem, which contains:

• Complex carbohydrates
• Protein
• Healthy fats

Think of it as a complete meal in a bottle.

Option 2

Allow your body to break down its own muscle tissue to provide the protein required for energy production.

Most athletes prefer Option 1.

Using Other Hammer Fuels

Hammer Gel and HEED can still be used during the race.

All Hammer Nutrition fuels are fully compatible with each other.

For example:

• A few hours on Hammer Gel alone is acceptable.
• However, Perpetuem should ideally provide two-thirds to three-quarters of your total race fuel intake, as it delivers a more complete energy source than carbohydrate-only products.

Solid Food During the Race

A Luxury, Not a Necessity

Solid foods take longer to digest than liquids and require:

• More water
• More electrolytes
• More digestive effort

Too much solid food can leave you feeling:

• Bloated
• Lethargic
• Nauseous

Occasional solid food can provide variety during long events, but follow these guidelines:

1. Choose Wisely

Select foods that are:

• Low in refined sugar
• Low in saturated fat

Avoid:

• Sweets
• Large portions

2. Use Sparingly

Make solid food the exception rather than the rule.

Endurolytes During the Race

Consume Endurolytes every 30–60 minutes.

Compared with standard salt tablets, Endurolytes provide a more complete electrolyte profile.

Adjust your intake according to:

• Temperature
• Terrain
• Sweat rate
• Individual needs

Potential signs you may need additional electrolytes include:

• Irregular pedalling rhythm
• Muscle twitching
• Early cramping sensations

Special Consideration: Fully Charged

The final quarter of any long race is often the most challenging both mentally and physically.

To help maintain focus and energy, consider taking:

• 1–2 servings of Fully Charged
• In capsule or powder form

Best timing:

• 10–15 minutes before a night lap
• During the later stages of the race

After the Race

Begin Recovery Immediately

After a 24-hour event, your energy stores will be heavily depleted.

Start recovery as soon as possible.

Immediately After Finishing

Consume:

• At least one full serving of Recoverite

Within 30–90 Minutes

Eat a complete meal containing:

• Quality protein
• Carbohydrates
• Fluids

Congratulations on completing the race. Recover well and enjoy the achievement.