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If you want to level up in racing, you’ll need to level up your fueling. Some endurance athletes take the “wing it” or “this worked for me before” approach, when in reality, the fueling plan should be highly tested and adapted for specific goal races. You’ll want to adapt your fueling plan for weather, terrain, duration, intensity, and other competition factors. Here’s how to adjust your fueling plan to meet your competitive goals.
If you are in the infancy of figuring out your fueling plan, the first step to dialing it all in is to ensure that it contains all three components: fluids, electrolytes (particularly sodium), and calories. Once the basics have been identified, the plan should evolve and necessary adjustments should be made during every training cycle for target races based on distance, terrain, altitude, and climate.
