Similar to the summer months, fuelling up prior to training is incredibly important.

A carbohydrate meal with around 500 ml of fluid alongside, consumed 2-4 hours before increases carbohydrate stores and this can be followed by a small snack around one hour before.

During exercise the aim should be to consume up to 60 g of carbohydrate per hour in the form of glucose. This can be in the form of energy gels, bars, fluid or other food snacks. When it is cold and our priority is simply to stay warm, then we must make a conscious effort to fuel during exercise.