How to fuel for training and racing

What and how much should you eat before, during and after training rides and races? It’s a simple question, with a lot of devils in the details.

On this podcast we dig into those details with FasCat Coach Sierra Sims, who has ridden and raced all the things on all the bikes - mtb, road, gravel, bikepacking - and like all of us she loves to eat, too.

We talk about what your body needs for different durations and intensities, and also practical considerations for what you can actually wolf down during a crit or a long gravel race or a technical mountain bike event.

Some rules of thumb for events:

• < 2 hours: 45 g of carbohydrates per hour (~ 180 calories/hour)
• 2-5 hours: 30-60g carbohydrates per hour (120 - 240 calories/ hour)
• 5+ hours: 60-90g carbohydrates per hour (240-360 calories/hour)
• for long, high intensity efforts, try to eat something every 30 minutes