If you are lining up for your first 100-mile sportive, or you have done one before and hit the wall at mile 70, this one is for you. Fuelling a ride of that distance is not about talent or fitness alone — it is about putting the right fuel in at the right time, and that starts days before you even clip in.
Key Takeaways
- Start carb loading 24-48 hours out. I am not talking about one huge bowl of pasta — I mean consistently increasing your carbohydrate intake across meals so your glycogen stores are topped up. Think rice, oats, bread, potatoes at every meal.
- On the bike, you want to be taking in 60-90 grams of carbohydrate per hour. That sounds like a lot, and for most of us it is. This is why you practise it in training. Use your weekend long rides to dial in exactly what works for your stomach.
- Mix your fuel sources. Gels are convenient but they are not the only option. Energy bars, rice cakes, bananas, and even jam sandwiches all work. The best fuel is the one you can actually stomach five hours into a ride.
- Feed stations are your friend, but do not treat them like a cafe stop. Grab what you know works, fill your bottles, and get rolling. Standing around for fifteen minutes mid-ride is a fast track to stiff legs and a slow second half.
- Hydration is the other half of this equation. Sipping water alone will not cut it on a hot day. Add electrolytes to your bottles and drink consistently rather than waiting until you are thirsty.
The riders who finish strong at 100 miles are rarely the ones with the biggest engines. They are the ones who respected the fuelling. Get this right in training and race day becomes about enjoying the ride, not surviving it.
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