HARD ENDURO – HOW TO FUEL
Whether you’re lining up at Hawkstone Park, tackling the Tough One in Kent, or competing in the British Extreme Enduro Championship, hard enduro demands more from your body than almost any other motorsport. This guide gives you Hammer Nutrition’s proven fuelling protocol — used by endurance athletes for nearly 40 years — adapted for the unique demands of extreme off-road riding in the UK and beyond.
Before the Start
- Eat breakfast 2–3 hours before your start time.
- Drink 500–750 ml of water per hour leading up to the event. Don’t wait until you’re thirsty — by then you’re already behind.
- Take Hammer Gel® and Fully Charged 15 minutes before the start.
At Each Fuel Stop / During the Event
UK hard enduro events can be unpredictable — weather, course conditions and queue times at obstacles all affect how long you’re out there. Fuel consistently at every opportunity:
- Take 1 Hammer Gel®
- Take 1–2 Endurolytes® Extreme capsules
- Take 2 Fully Charged capsules
Hydration Pack Recipe (Per Litre)
A hydration pack is standard kit for UK hard enduro — use it to carry your fuel as well as your water:
- 2 sachets of HEED® (220 calories)
- 1–2 scoops of Endurolytes® Extreme Powder (optional if additional electrolytes are required)
After the Race / Practice
- Within 30 minutes of finishing, consume 1 serving of Recoverite® or eat a full balanced meal.
- In extreme heat — less common in the UK but a real factor at summer events like Hawkstone — finish the event with 1–2 Endurolytes® Extreme capsules.
Pro Tip: In hotter conditions — or if you’re riding in full protective gear on a warm British summer day — you may require additional HEED® or Endurolytes®, but do not exceed 750 ml of fluid per hour, including any fluids consumed after each ride.
Helpful Tips
- Avoid taking advice from random sources, even if they claim to be experts, particularly if they recommend practices that contradict what you have already tested and know works well for you.
- Change as little as possible about your normal routine, especially your food and drink. Don’t suddenly start drinking excessive amounts of water or dramatically increasing your carbohydrate intake. Stay consistent with what works.
Related guides: During-Workout Fuel | Electrolytes | Protein & Recovery | Hyrox | Rowing