3Action Fuel Guide – On the Road to La Cannibale

Whatever distance you’re planning to ride in June (87 km – 154 km – 194 km): Proper nutrition during your training ensures you’ll arrive at the start line stronger. Use your preparation to test your energy and hydration strategy.

1. Start eating early

• Start eating 20–30 minutes after departure. Don’t wait until you feel hungry!
• Eat something small every 30–45 minutes.
• Combine Energy Bars, Carbofruit and Energy Gels.

2. Don’t drink water only

• Use Sports Drink for energy and electrolytes.
• Or add Hydration Tabs (electrolytes only) to your bottle.
• Guideline: minimum 1 bottle per hour during longer rides.
• Don’t wait to drink until you feel thirsty!

3. Combine solid and liquid energy

• During the first hours: eat Energy Bars or Carbofruit.
• During intense climbs or when eating becomes more difficult: Energy Gels.
• Final hour: easier-to-digest carbohydrates (Energy Gels or Sports Drink).

4. Test now what you plan to use in June

Use your long training sessions to discover what you digest well and how much you can consume per hour. Aim for a minimum of 60g carbohydrates per hour (= approx. 1 bottle of Sports Drink + 1 bar or gel). Race day is not test day.

5. Don’t forget your recovery

Within 30 minutes after training, take a Recovery Shake to support muscle recovery and be ready for your next training session.

Practical guideline per training

Training | What to bring?
1–2 hours | 1–2 bottles of Sports Drink + 1 energy bar
2–3 hours | 2–3 bottles + 1–2 energy bars + 1 Carbofruit
3+ hours | 3+ bottles + energy bars + Carbofruit + 1–2 gels