Increase your muscle glycogen stores by increasing overall carbohydrate intake in the 48 hours before a particularly long ride or event. This delays the onset of fatigue and can prevent you from “hitting the wall”.

To achieve this, increase carb portions at meal times, traditionally cyclists ate endless bowls of starchy bread and pasta with tomato sauce yet the current thinking is to try and increase the amount of carbs in the diet with vegetables, fruits and wholegrains.

Training Plan for a 100 Mile Sportive : Part 1

Fruits and vegetables are rich in carbs but often lower in calories and also digest more slowly. You’re less likely to plow through so many berries and carrots that you end up with more fuel than you need.

As a bonus, plant foods are loaded with vitamins, minerals and immunity-boosting phytonutrients that make you healthier and stronger, so you can ride better and burn more calories.