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Fuelling for epic rides — how to get the right food to keep your energy levels up and avoid the dreaded bonk With a balanced combination of coconut water powder, natural sugars and Himalayan sea salt, our Hydration Drink Mixes provide a complete electrolyte profile to ensure proper hydration before, during or after exercise. They contain optimum levels of potassium, magnesium and other trace minerals without synthetic additives or artificial sweeteners. It’s all about natural rehydration to aid active recovery and to sustain you for longer. The years after TCR15 I felt that I had to win any event that I attended. But by focusing on just winning you often forget the basics and without the basics you often don’t finish, let alone win. The key reason for including Beta Fuel is for its modern thinking around the glucose to fructose ratio. We've explained the details below, but instead of a 2:1 ratio, Beta Fuel uses a ratio of 1:0.8, essentially increasing the percentage of fructose. In doing this, SIS has also increased the amount of carbs per gel to a fairly-potent-by-comparison 40g.
The whole events scene was turned on its head in 2020 when the pandemic took hold. How did you find the period during COVID? I only rode mountain bikes for much of the early years. When I was growing up we moved to a village called Grafham, in Cambridgeshire, which is located next to a reservoir with a 9-mile off road cycle path around it. So, naturally, my earliest competitive cycling was just seeing how fast I could ride a lap of the reservoir. This soon evolved into participating in local XC races locally, primarily in Thetford Forest where I’d first got into MTB.Eco-friendliness: Given the potentially large quantity of gels you will consume in a year of training and racing, the waste and litter you produce could be high. As a result, the eco-friendliness score is a three-tiered traffic light system I've devised. Starting at red, a product moves to amber if it's recyclable or if it features a litter-free design. A green score will be awarded to those that do both. I had been considering an event, a sportive of some description, in and around the area for a year or two. I think from COVID times when I was just out training at home all the time with my brothers, really exploring and taking in all of the North York moors, it was then I kind of thought this would really be some great roads for a cycling event which is completely under utilised. We started to pull a plan together but with the demands of racing in the season things never progressed to anything more than a good idea really. Finishing second in just your first attempt at the TCR is pretty impressive! What were the main learnings you took from that experience?
Besides the route, we’ll have, then at the end we’ll be hosting a post-event BBQ and charity raffle which I’m sure will be really fun and a great way to share stories from the day and to meet others. There are medical professionals that take issue with the widely quoted figure of 6g of salt (or 2,500mg of sodium) a day. The American Heart Association advises a maximum of 1,500 mg of sodium per day, for example. It’s an easy one to remember - I was in the Juvenile category at the Eastern MTB Series. I false started then finished last. Then in my second race, having switched to SPDs for the first time, I fell over on the start line and then came last, again.This clearly put you in good stead as you went on to win that 2015 edition of the TCR. Can you remember your feelings when reaching the finish? The main things I learnt were about keeping a tab on your emotions and learning how energy levels affect them. It was an emotional roller coaster but upon reflection I realised that the highs were probably when I was well fuelled and the lows were when I was in need of a good meal. Understanding why your mood is changing is a key part of these events and it's often a very simple solution… just eat something and get some sleep!
Thankfully not, but unfortunately, there's no free and easy way to find a gel that you think tastes nice, so to get this dialled you'll probably have to play with a bit of trial and error. The Rawvelo Organic Hydration Mix is made with all-natural ingredients, tastes great, and is easy to drink all-day long. It's no slouch in the nutritional department either, provided you're looking for a drink that's designed to hydrate you, rather than offer loads of ride fuel. It's not too expensive per serving, but there are slightly cheaper options out there. Our hydration mixes serve up an optimum blend of the natural sugars and electrolytes that your body craves when you work out. Simply mix with water for a light, quenching drink that helps to replenish your body. Sip during or immediately after exercise to enjoy the post-exercise glow, without the post-exercise woe.
Come and say hello if you're heading to any of the events in our calendar...
It's widely accepted that the body can process 60g of glucose per hour into glycogen. Up until a few years ago, it was also accepted that the body could concurrently process 30g of fructose. This is where the advised 2:1 ratio was born. So while the Rawvelo energy bars aren't the cheapest, they're by no means the most expensive either, and they do have the added benefit of fully organic and raw ingredients, adding to their value. Conclusion
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