Sportive fuelling is one of the highest-leverage things an amateur cyclist can fix — and one of the most consistently under-done. Anthony has interviewed dozens of riders whose sportive performance shifted 15-25% in pace not because their FTP changed, but because they finally fuelled properly. The protocol below isn't extreme; it's the new amateur baseline.
Pre-ride: eat 2-3g of carbs per kg of bodyweight 2-3 hours before the start. For a 75kg rider, that's a 150-225g breakfast — porridge with banana and honey, plus toast and jam, plus a coffee. 30-60 minutes before the start, top up with 30-40g of fast carbs (a gel, a banana, a small flapjack). You're aiming to roll out with full glycogen and stable blood sugar.
In-ride: from minute 30, take 60-90g of carbs per hour — and this is where amateurs most consistently fall short. The rule is set a 25-30 minute timer on your head unit and eat or drink something every alarm. Mix sources: a bottle of carb drink (60g per bottle), gels (25g each), real food (rice cakes, Pop-Tarts, fig rolls). Aim for 500-750ml of fluid per hour. In hot conditions or long events, add 500-1000mg of sodium per hour — heavy sweaters at the upper end.
Post-ride matters too, especially if you're stacking efforts. Within 30-60 minutes of finishing, take 1-1.2g/kg of carbs plus 25-40g of protein. That accelerates glycogen replacement and starts muscle repair. The Roadman Fuelling Calculator gives the exact numbers for your weight, ride duration, and conditions. The Sportive Preparation guide adds the pacing context — fuelling and pacing are inseparable on long rides.