• Kate Bramley

Coach Kate's Endurance Lessons - Training Nutrition

Below is a summary of recommendations for fuelling for endurance sports. Please be aware that this advice is general in nature. Please consider your own nutritional requirements and allergies. If in doubt or if you have any questions please contact Kate who can explain further or refer you to a practising sport dietician.


Carbohydrate, sodium and water are the main elements you need to replace during endurance exercise. A lack of carbohydrates or dehydration can result in decreased physical performance and decreased mental alertness. Both of which can affect group safety particularly on group rides.

Please make sure you bring adequate fluid and nutrition to all group rides and fuel your training appropriately.

This will allow for maximum performance gains and help prevent against injury / illness due to REDs (refer to this web page for more info).

If you experience GI distress, especially at high nutrition consumption, please let Kate know.





<60min Session Low intensity - eat a small meal 1-2hrs prior, drink water High intensity - eat a small meal 1-2hrs prior, drink water or carb/electrolyte drink, consume ~ 30g carbohydrates* 60-90min Session Low intensity - eat a small meal 1-2hrs prior, drink water High intensity - eat a small meal 1-2hrs prior, drink water or carb/electrolyte drink, consume ~ 30-60g carbohydrates* 90min - 2hr Session Low intensity - eat a small meal 1-2hrs prior, drink both water and carb/electrolyte drink, consume ~ 30-60g carbohydrates* High intensity - eat a small meal 1-2hrs prior, drink both water and carb/electrolyte drink, consume ~ 60-90g carbohydrates* 2hr+ Session Regardless of intensity - eat a small meal 1-2hrs prior, drink both water and carb/electrolyte drink, consume ~ 60-90g carbohydrates*





Further Reading - My Sport Science - Do Heavier Athletes Need More?

My Sport Science - Recommendations for carb intake during exercise

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