Testing nutrition strategies before event day is essential to ensure you are comfortable with your breakfast, confident at consuming food and fluid whilst cycling at speed, capable of digesting up to 60g of carbs per hour and aware of your sweat rates which influence fluid intake.

Natural Energy Gel Recipe: Cherry-Chia

These five rules are the most effective and important nutrition guidelines you need to follow. This will maximise your performance, aid recovery, refuel the tank and ultimately support the adaptation process.