Having a fueling and hydration plan is key to success at multi-day events. Even if you're not racing, you want to have the calories and hydration your body needs to deliver the experience you want. Here are some pro-tips to help you plan for ATHSAV, courtesy of cycling coach, Dana Walton.
Fueling & Hydration Guide for Pre, During and Post Ride Planning
Pre-ride: Fueling properly before your ride has a big impact on your performance. Your last 
main meal consisting of carbs, proteins, and some healthy fats should be 2-3 hours before your ride. If you’re heading out early in the morning, consume calories upon awakening.
Hydration:
Prioritizing hydration is essential for peak performance and overall comfort during rides. Hydration directly impacts your ability to utilize nutrients effectively and maintain performance.
Pre-Ride:
- Start Well-Hydrated: Begin your ride in a well-hydrated state. Drink water or an electrolyte beverage in the hours leading up to your ride.
- Hydrate the Day Before: Ensure you’re drinking fluids throughout the day before your ride, especially if you're heading out early in the morning.
During the Ride:
- Regular Intake: Drink 16-32 ounces of fluid per hour, adjusting based on your sweat rate, temperature, and ride intensity. Do not wait until you are thirsty to drink. Hydrate at regular intervals; every 5-10 minutes.
- Electrolyte Balance: Use electrolyte drinks or tablets to replenish sodium, potassium, and other electrolytes lost through sweat. This is particularly crucial in hot conditions and when exertion level is high.
- Avoid Over-hydration: While it’s important to drink regularly, avoid excessive intake, which can lead to hyponatremia (low sodium levels).
Signs of Dehydration:
- Early Signs: Thirst, dark urine, and feeling fatigued or dizzy are early indicators.
- Severe Signs: If you experience confusion, extreme fatigue, or muscle cramps, you may be significantly dehydrated. Address these issues immediately with fluids and electrolytes.
Post-Ride:
- Rehydration: Continue drinking fluids and consuming electrolytes after your ride to restore balance and aid recovery.
- Monitor Hydration Levels: Check urine color; light yellow typically indicates proper hydration, while dark yellow suggests you need more fluids.
Balancing Calories and Fluids
Separating calories and fluids in your nutrition strategy can greatly enhance your performance and comfort during rides. Aim for 30-60g of carbohydrates per hour to keep your energy topped off.
- Use Sports Drinks Strategically:
- Carbohydrate-Rich Sports Drinks: These are great for providing both hydration and energy, typically offer 25 grams of carbohydrates in 16 ounces of fluid. They are ideal during intense segments, rough terrain, and when you need an energy boost.
- Timing: Incorporate these drinks when you anticipate needing a quick source of energy, when terrain prohibits you from holding a bar or gel and after periods of high exertion.
- Incorporate Plain Water:
- Hydration balance: Use plain water to meet your hydration needs without adding extra calories. This is especially useful during less intense parts of your ride or when you want to avoid the extra sugars and calories from sports drinks.
- Temperature Regulation: Water helps with cooling and can be more refreshing if you're feeling overheated.
- Electrolyte Drinks:
- Electrolytes: Use electrolyte drinks to replace lost sodium, potassium, and other key minerals without the added calories from carbohydrates.
- Caution: use in moderation: While electrolyte and carbohydrate-rich drinks are useful for restoring fluids and minerals, they should be balanced with water to avoid overly concentrated solutions and lessen the chance of causing an upset stomach.
- Carb Gels and Bars:
- Energy Gels: provide a concentrated source of carbohydrates and are easy to carry. They can be used along with sports drinks for quick energy boosts.
- Bars and Solid Foods: Consider integrating energy bars and solid food options to diversify your carbohydrate sources and give your stomach a break from liquids.
- Energy Bars: Rich in a balanced mix of carbs, proteins, and fats.
- Granola Bars & Baked Goods: provide carbs and are palatable & not sticky
- Dried Fruit and Nuts: Provide longer-lasting energy and essential nutrients.
- Sandwiches or Wraps: Offer a good combination of carbs, proteins, and fats.
Practical Tips:
- Plan Ahead: Determine your hydration and nutrition needs based on the duration and intensity of your ride. Plan your fuel & hydration options accordingly.
- Monitor Intake: Track how much fluid and energy you’re consuming to avoid over- or under-consumption. Adjust based on how you are feeling and the conditions of your ride.
- Timing: Often is best to eat a little often than a lot at one time: intake carbs every 15 or 30 minutes throughout your ride when over 90 minutes
- Experiment: Test different combinations during training rides to find the right balance for your body. This will help you fine-tune your strategy for race day or long rides.
- Gravel/Road: Gravel requires more energy than pavement so your energy requirements for a 25 mile gravel ride will be greater than a 25 mile road ride
By managing calories and fluids separately, you have greater flexibility in adjusting to different ride conditions and your body’s needs. This strategy helps to ensure you stay well-hydrated and properly fueled without overloading your system with too many carbohydrates at once.
Don’t Underestimate Stomach Issues 
Managing digestive issues during a ride is crucial for maintaining comfort and performance. Even with a well-planned fueling strategy, stomach problems can still occur due to factors like dehydration, overheating, and gut motility issues.
You should be ready for digestive issues and know what to do. If you experience nausea, bloating or a sour stomach: slow down, cool down, and sip small amounts of water. This allows your body to redirect blood to the gut for improved digestion while decreasing internal heat production.Take proactive measures to prevent this from happening: douse yourself with water and promptly remove layers when you begin to feel warm.
Addressing Digestive Issues
- Immediate Actions:
- Slow Down: Reduce your intensity to help ease the digestive process. High exertion diverts blood away from the digestive system, worsening stomach issues.
- Cool Down: If overheating is a factor, cool your body by dousing yourself with water, removing layers of clothing, or riding in the shade, if possible.
- Sip Water: Drink small amounts of plain water to stay hydrated without overwhelming your stomach. Avoid consuming more sports drinks or gels until the issue improves.
- Preventative Measures:
- Hydrate Properly: Ensure you’re drinking enough fluids before and during your ride. Balance your intake of water and electrolyte drinks to prevent dehydration.
- Adjust Carbohydrate Intake: Avoid consuming large quantities of carbohydrates in a single sitting. Spread out your intake to prevent overloading your digestive system.
- Choose Easy-to-Digest Foods: During the ride, opt for foods that are known to be easier on the stomach, such as bananas, rice cakes, high quality granola bars and energy gels designed for easy digestion.
- Test Different Foods: During training rides, experiment with different foods and drinks to find what works best for your digestive system. Note any that cause issues and adjust your strategy accordingly.
- Timing and Portions: Eat and drink smaller amounts more frequently rather than large quantities at once. This helps your digestive system handle the intake more effectively.
- Monitor Conditions: Be mindful of weather conditions and intensity levels. In very hot or humid conditions, you might need to adjust your hydration and fueling strategy more
The nutrition, hydration and pacing decisions you make in the early parts of your ride have a dramatic impact on how you feel at the end of the ride and can have an effect on how you feel the next day. A well-tested nutritional strategy will help you feel strong and enjoy the long days in the saddle to the fullest.
