How to Fuel Guide: Multi-Day Cycling Stage Races

 

FOUR DAYS BEFORE YOUR RACE -TIME TO GET BOOSTED 

Race Day Boost

In the four days before your race — for example, Tuesday, Wednesday, Thursday and Friday if your stage race starts on Saturday — load with Race Day Boost.

Race Day Boost saturates the body’s cells with trisodium phosphate, a compound supported by a strong body of research for its positive effect on athletic performance.

Trisodium phosphate helps improve all three of the body’s energy-producing systems:

• The ATP-CP system, used for short, explosive efforts
• The lactic acid system, used for hard, medium-duration efforts
• The oxygen/aerobic system, used for longer endurance efforts

This makes Race Day Boost an excellent ergogenic aid. It helps support short-term, medium-term and long-term energy production. No other product does all of this.

PROLOGUE 

A prologue is usually less than 20 km and is held at the start of a stage race. It is normally a short individual time trial used to decide who will wear the leader’s jersey on the first stage.

These short, all-out efforts take riders from zero to redline, and beyond, within seconds. They also help riders get used to the days ahead without covering a long distance.

Because the prologue is short and intense, your fuelling and supplement needs are minimal.

 1. Success During the Race Starts After Training

 

It is vital to refill the tank after every workout. This is one of the key ways to noticeably improve athletic performance.

When you begin a workout, race or event, your body’s main fuel source for the first 60–90 minutes is muscle glycogen.

The more consistent you are with post-exercise fuelling, the more effectively you can maximise muscle glycogen storage. Recoverite is ideal for this.

Over time, this means you start future workouts and races with more stored muscle fuel available.

Important note

Because a typical prologue only lasts a few minutes, having maximum muscle glycogen available is hugely beneficial. You should be able to fuel the whole prologue effort mainly from this high-quality, muscle-stored fuel. This keeps your fuelling needs during the race very low.

2. Finish All Calories Three Hours Before the Start

Finish all calorie intake three hours before the race starts.

This helps your body use its stored muscle glycogen efficiently once the race begins.

3. Prologue Preparation

Shortly before and during your warm-up, sip a bottle of water containing:

• 1 serving of Fully Charged
• 1–2 servings of Endurolytes Extreme Powder

The water will cover your fluid needs during the warm-up.

Fully Charged helps sharpen focus and alertness before the race.

Endurolytes Extreme Powder supplies the minerals your muscles need to help keep your pedal stroke smooth and rhythmic.

4. Between Warm-Up and Race Start

Take 1–2 Energy Surge tablets.

Chew them, let the mixture sit under your tongue for 30–60 seconds, then swallow.

Energy Surge contains adenosine 5-triphosphate, also known as ATP. ATP is the main molecule used for storing and transferring energy in cells. It is often called the body’s energy currency.

Energy Surge provides a quick-acting dose of energy, which is exactly what you need for a short, intense prologue effort.

5. Take Hammer Gel Just Before the Race

Take 1 serving of Hammer Gel just before the race.

Your race should start only a couple of minutes after your warm-up. Taking Hammer Gel at this point supplies some extra calories to support your muscle glycogen stores, without interfering with how efficiently your body uses those stored fuels.

6. After the Race

As soon as possible after the race, take:

• 4 capsules of Race Day Boost
• Recoverite

Later in the day or evening, take another:

• 4 capsules of Race Day Boost with food

ROAD RACE STAGES 

The following guidance is based on the fuelling and supplement plan for single-day road races. Use it for all road race stages in your stage race.

Supplement Recommendations

Fully Charged

Fully Charged is Hammer Nutrition’s pre-exercise supplement.

It provides several performance-enhancing benefits without relying on stimulants or excessive caffeine.

Take one dose 15–30 minutes before the start of your ride. This should allow you to benefit from the product for around three hours, and often longer.

For rides longer than three hours, additional doses may be taken.

Anti-Fatigue Caps

Anti-Fatigue Caps help increase endurance by neutralising fatigue-causing ammonia that builds up in the blood and muscles during hard and prolonged exercise.

Take 2–4 capsules 15–30 minutes before the start.

If possible, take an additional 1–2 capsules every hour.

Endurance BCAA+

Endurance BCAA+ complements Anti-Fatigue Caps.

It provides the key branched-chain amino acids:

• Leucine
• Isoleucine
• Valine

These amino acids help the body meet a small portion of its energy needs during long periods of exercise. They also help protect against lean muscle tissue breakdown.

BCAA supplementation has also been shown to reduce the perception of fatigue, both mentally and physically.

Use the same dosing schedule as Anti-Fatigue Caps.

 GENERAL FUELLING 

 

1. Success During the Race Starts After Training

Refuelling after training is essential.

Muscle glycogen is your main fuel source for the first 60–90 minutes of exercise. Regular post-exercise fuelling with Recoverite helps maximise glycogen storage, leaving you better prepared for future training sessions and races.

2. Finish Calories Three Hours Before the Start

Finish all calorie intake three hours before the race starts.

This helps support efficient use of stored muscle glycogen during the event.

3. Take a Pre-Emptive Dose of Endurolytes or Endurolytes Extreme

Take a dose of Endurolytes or Endurolytes Extreme 15–30 minutes before the start.

This covers your electrolyte mineral needs for the first hour of the race. It also lets you focus on getting into a smooth rhythm, rather than taking capsules straight away.

Suggested dosing:

• Endurolytes: 1–6 capsules per hour
• Most athletes use 2–4 capsules per hour
• Dose depends on body weight and temperature conditions

In hot weather, especially if you are not acclimatised, take:

• 1–2 Endurolytes Extreme capsules before the race

 

4. Take Anti-Fatigue Caps and Endurance BCAA+

Take 1–2 capsules of each product 15–30 minutes before the start.

This gets the nutrients into your body and ready to support you during the first hour.

5. Take Hammer Gel Before the Race

Take 1–2 servings of Hammer Gel 5–10 minutes before the race.

This provides some extra calories to support your muscle glycogen stores, without interfering with how efficiently your body uses those stored fuels.

Fuel Selection During the Race

Road races come in many distances, but fuelling for them is straightforward.

IF YOUR RACE IS 3 HOURS OR LESS

If your race will last around three hours or less, a carbohydrate fuel should cover your calorie needs well.

There are two main options.

Option 1: Hammer Gel

Hammer Gel is best if you prefer compact calories and want to drink plain water for hydration.

Suggested use:

• 1 serving every 30–45 minutes

Hammer Gel does not contain a full-spectrum electrolyte profile, so you should continue taking electrolytes.

Alongside your pre-race dose of Endurolytes or Endurolytes Extreme, continue taking either product every hour.

If you do not want to take capsules, add one of the following to each hourly water bottle:

• 1–2 Endurolytes Fizz tablets
• 1–2 scoops of Endurolytes Extreme Powder

 

Option 2: HEED

HEED, mixed with water, is ideal if you prefer a flavoured sports drink.

Each scoop of HEED contains 110 kcal.

Suggested hourly use:

• Lightweight athletes: 1 scoop per hour — 110 kcal
• Medium-weight athletes: 1.25–1.5 scoops per hour — 137.5–165 kcal
• Larger athletes: around 1.75 scoops per hour — 192.5 kcal

Steve Born personally uses 1.75 scoops per hour, which provides 192.5 kcal. This works well for larger athletes such as himself, at approximately 91 kg.

Important note

Carry additional Endurolytes or Endurolytes Extreme capsules in case the electrolytes in your HEED bottles are not quite enough. For example, if you feel the early signs of cramp, you may need more electrolytes.

IF YOUR RACE IS AROUND 4 HOURS 

If your predicted finish time is closer to four hours, you have a few options.

Option 1: Hammer Gel or HEED

You can still use the Hammer Gel or HEED carbohydrate-only fuelling plan.

However, you should make sure you continue taking hourly doses of:

• Anti-Fatigue Caps
• Endurance BCAA+

A second dose of Fully Charged halfway through the ride would also be highly beneficial.

Option 2: Perpetuem 2.0

Another excellent option is to use Perpetuem 2.0 as your sole fuel from start to finish.

These are long-duration fuels containing:

• Complex carbohydrates
• Protein
• Key supporting nutrients

Perpetuem 2.0 also contains a small amount of healthy fat.

Perpetuem 2.0 Dosing

Each scoop of Perpetuem 2.0 contains 90 kcal.

Suggested hourly use:

• Lightweight athletes: 1–1.25 scoops per hour — 90–112.5 kcal
• Medium-weight athletes: 1.5–2 scoops per hour — 135–180 kcal
• Larger athletes: around 2.25 scoops per hour — 202.5 kcal

Steve Born personally uses 2.25 scoops per hour, which provides 202.5 kcal. This works well for larger athletes such as himself, at approximately 91 kg

The Advantages of a Multi-Hour Fuel Bottle

For Perpetuem 2.0 it is often better to make one multi-hour bottle rather than a separate bottle for each hour.

This avoids having to drink a large volume of flavoured liquid every hour. It also saves time because you do not need to stop and mix more fuel.

How to Make a Four-Hour Fuel Bottle

Use the smallest water bottle you have.

1.   Fill the bottle one-third full with water.

2.   Add a few scoops of Perpetuem 2.0

3.   Put the lid on and shake well.

4.   Repeat until you have added the correct number of scoops.

For a four-hour bottle, use:

• 9 scoops of Perpetuem 2.0

Because the bottle contains four hours of fuel, drink one quarter of the bottle every hour.

Use plain water from another bottle or hydration pack to meet your hydration needs.

Benefits of a Multi-Hour Bottle

A multi-hour bottle means:

• You drink less flavoured liquid each hour
• You can use plain water separately for hydration
• Plain water can help quench thirst and cleanse the palate
• You avoid stopping to mix more fuel
• You save time during the race

Many athletes find plain water more refreshing than liquid fuel, especially during long rides.

If needed, use a marker pen to divide your bottle into four equal sections. This gives you a clear visual guide for how much to drink each hour.

Hot weather note

If the weather will be hot, make your four-hour bottle the night before and put it in the freezer. This is perfectly acceptable and helps keep the mixture colder for longer.

ADDITIONAL RACE GUIDANCE 

1. Do Not Forget Electrolytes

Continue taking Endurolytes or Endurolytes Extreme every hour during the race.

Suggested dosing:

• Endurolytes: 1–6 capsules per hour
• Most athletes use 2–4 capsules per hour
• Endurolytes Extreme: usually 1–2 capsules per hour

Take the first dose 15–30 minutes before the start, then continue with additional doses every hour.

If you prefer drinking electrolytes instead of taking capsules, add one of the following to your water bottles:

• 1–3 Endurolytes Fizz tablets
• 1–2 scoops of Endurolytes Extreme Powder

This should cover around one hour’s electrolyte mineral needs.

2. Keep Taking Supplements

If possible, continue taking hourly doses of:

• Anti-Fatigue Caps
• Endurance BCAA+

A dose of Fully Charged halfway through the race will also be highly beneficial.

3. Carry Backup Fuel

Carry 2–4 single-serving Hammer Gel sachets in case you are out on the course for longer than four hours and need extra calories to reach the finish.

If Your Race Is Longer Than Four Hours

If your finish time will be longer than four hours, use a shorter version of the eight-hour fuelling plan.

1. Use Perpetuem 2.0 as Your Main Fuel

Perpetuem 2.0 are long-duration fuels.

They contain:

• Complex carbohydrates
• Protein
• Key supporting nutrients

Perpetuem 2.0 also contains a small amount of healthy fat.

Both products are complete enough to be used as your only calorie source from start to finish. However, some athletes prefer variety and may alternate them with other Hammer Nutrition fuels.

 Perpetuem 2.0 Dosing

 

Each scoop of Perpetuem 2.0 contains 90 kcal.

Suggested hourly use:

• Lightweight athletes: 1–1.25 scoops per hour — 90–112.5 kcal
• Medium-weight athletes: 1.5–2 scoops per hour — 135–180 kcal
• Larger athletes: around 2.25 scoops per hour — 202.5 kcal

Steve Born personally uses 2.25 scoops per hour, providing 202.5 kcal. This works well for larger athletes such as himself, at approximately 91 kg.

2. A Multi-Hour Bottle Is Essential

Whichever fuel you choose, make a four-hour bottle as described earlier.

3. Carry a Full Hammer Flask of Hammer Gel

A Hammer Flask holds five servings of Hammer Gel.

This easily covers around two hours of calorie needs, and for some athletes up to two and a half hours.

It is also much less messy than single-serving sachets.

4. Do Not Forget Electrolytes

Continue taking Endurolytes or Endurolytes Extreme hourly during the ride.

Suggested dosing:

• Endurolytes: 1–6 capsules per hour
• Most athletes use 2–4 capsules per hour
• Endurolytes Extreme: usually 1–2 capsules per hour

Take the first dose 15–30 minutes before the start, then continue hourly.

If you prefer to drink your electrolytes, add one of the following to your water bottles:

• 1–3 Endurolytes Fizz tablets
• 1–2 scoops of Endurolytes Extreme Powder

This should cover around one hour of electrolyte mineral needs.

 5. Plenty of Fuel in Minimal Space

With:

• 1 four-hour bottle
• 1 Hammer Flask

you have enough fuel to cover around six hours of calorie needs.

If you think you may need more fuel, half to one Hammer Bar will easily cover around one additional hour of calorie needs.

 

6. Use a Capsule Dispenser

A flip-top capsule dispenser can hold enough Endurolytes for at least six hours, often more.

It will also easily carry all the Endurolytes Extreme you need.

 

Example Six-Hour Fuelling Plan

Hour 1

• Quarter bottle of Perpetuem 2.0
• Water
• Endurolytes or Endurolytes Extreme

Hour 2

• Quarter bottle of Perpetuem 2.0 or Sustained Energy 2.0
• Water
• Endurolytes or Endurolytes Extreme

Hour 3

• Up to half a Hammer Flask of Hammer Gel
• Water
• Endurolytes or Endurolytes Extreme

Hour 4

• Quarter bottle of Perpetuem 2.0
• Water
• Endurolytes or Endurolytes Extreme

Hour 5

• Quarter bottle of Perpetuem 2.0
• Water
• Endurolytes or Endurolytes Extreme

Hour 6

• Up to half a Hammer Flask of Hammer Gel
• Water
• Endurolytes or Endurolytes Extreme

Special note

On a hot-weather day, consume Perpetuem during the first four hours.

7. Keep Taking Supplements

If possible, continue taking hourly doses of:

• Anti-Fatigue Caps
• Endurance BCAA+

A dose of Fully Charged halfway through the race will also be highly beneficial.

AFTER THE RACE 

1. Take Race Day Boost and Recoverite

As soon as possible after the race, take:

• 4 capsules of Race Day Boost
• A 2-scoop serving of Recoverite

Later in the day or evening, take:

• Another 4 capsules of Race Day Boost with food

The complex carbohydrates in Recoverite help restock muscle cells with fuel, so you are not running on empty for the next day’s workout or race.

The protein helps repair and rebuild lean muscle tissue while also helping reduce soreness.

The glutamine supports the immune system.

The two doses of Race Day Boost act as maintenance doses for the next day’s race.

 

2. Take Hammer Recoverite Before Bed

Just before bed, take:

• 1 serving of Hammer Recoverite mixed with water

This provides a strong supply of amino acids, which your body can use for recovery and repair while you sleep.

The glutamine in the product supports maximum human growth hormone release, which benefits muscle repair, muscle growth and immune system function.

You should also notice a significant reduction in soreness when you wake up.