BaseCamp Fueling Brief: Week 3 – Fueling Steady Efforts (Gran Fondo Challenge)

This week brings our gran fondo challenge, where we will work on steady pacing, teamwork, and endurance. Nutrition plays a central role in keeping us strong from start to finish.

Why it matters

When a ride lasts beyond 90 minutes, glycogen stores (stored carbs) are often the limiting factor in our ability to sustain an effort. If we start the event well fueled and are able to take in 40-60 grams of carbohydrate each hour of the event, we'll ride stronger and recover more quickly for the next day.

Our focus this week

Setup Hexis for Event

• Use Hexis to set your challenge-day meal times. You'll want to eat your larger meal at least 1.5-2 hours before you get on the bike. For example, if you plan to warm up at 9:45 a.m., set your breakfast time in Hexis to 7:30 or 8:00 a.m. that day.

• In TrainingPeaks, enter your race time of day in the "alternate workout" on that day, as this will give Hexis a duration and effort target to plan fueling guidance for the challenge day. When you enter the time, factor in what time you'll get on the bike to warm up. Then, sync within Hexis to view your updated fuel plan.

• In Hexis, click into the synced workout for the challenge and toggle it to Competition (see instructions here). Save the workout and exit it to view your updated fueling plan for the challenge day as well as the day before.

• Because we are in the third week of training and the challenge will push us while we are already somewhat fatigued, I recommend setting your Hexis profile to "Maintain" weight instead of "Lose" weight if that is how you currently have it set. This week, prioritize eating enough calories so you can arrive at the start line feeling good and so you can complete the event strong.

  
  

Before the ride

Eat a carb-rich meal at least 1.5-2 hours before the event. Add at least 500 ml hydration with your meal. You can also have a pre-ride snack of ~30 grams carbs (gel, banana, sports chews) just before you get on the bike or while you warm up.

During the ride

Aim for 40–60 grams of carbs per hour and sip fluids regularly, aiming for one bottle (500-750 ml) per hour of fluids. Using 2 scoops of Fluid Performance in each bottle will give you 50 g carbs per hour and you can have a pack of chews ~ halfway through. Make sure to have a fan on and towel to help wipe away sweat.

Takeaway

The challenge is as much about practicing our fueling as it is about pacing and pack skills. Use the notes field in TrainingPeaks to write what you took in, how much, how you felt, and what you could improve for next time (challenge 2!).