I record a lot of episodes about training your legs, your lungs, and your head. This one is about training something most cyclists completely ignore — your gut. If you have ever bonked on a long ride despite having gels in your pocket, or if you have tried to increase your fuelling and ended up with stomach cramps at mile 50, this episode explains exactly why and what to do about it.
Key Takeaways
- Your gut adapts to what you ask it to do. If you never practise eating at intensity, your body will not be ready when you ask it to absorb 80 or 90 grams of carbohydrate per hour on race day. The intestinal transporters that move sugar from your gut into your bloodstream can be upregulated — but only if you give them a reason to.
- The protocol is not complicated. Start where you are. If you currently manage 30-40 grams per hour comfortably, add 10 grams per hour each week. Do this on your longer training rides, ideally at a pace similar to what you will hold in your target event. Within four to six weeks, most riders can handle 60-90 grams per hour without issues.
- The glucose-fructose mix matters. Your gut has separate transporters for glucose and fructose. Using both at once — in roughly a 2:1 or 1:0.8 ratio — lets you absorb more total carbohydrate than if you relied on glucose alone. Most modern sports nutrition products are already formulated this way, but check the label.
- Product specificity is part of the training. Do not train with one brand and race with another. Do not try a new gel flavour on event morning. Your gut needs to know the exact texture, concentration, and composition of what you are asking it to process. Treat your nutrition rehearsal with the same respect as your interval sessions.
- There is no shortcut. Riders who skip gut training and try to force high intake on race day pay for it with cramps, nausea, and lost time. The riders who take four to six weeks to build up arrive at the start line knowing their fuelling plan works because they have already proven it dozens of times.
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