Fuelling the Endurance Rider: The Essential Guide to Riding and Recovering Well

Let's not pretend that endurance riding is easy for us as the rider. At top level you could be riding for 10hrs + in a day and we all know that it's not a leisurely walk... apart from the riding time there's often journey time the day/s before to factor in, the week before's packing up and so much mental expenditure digesting all the ride information, planning your loops and crew points and your strategy in the VGs. In all, by the time I've got home from a ride I often feel quite tired and this feeling can last for days after if I'm not careful.

However, I've picked up some tips along the way from fellow endurance riders but also from participating in long distance cycling and running events.

Ultimately, we as riders are still endurance athletes and we should all probably start paying a little more attention to what is going into our body in the days preceding, on the day and after a ride to ensure we are optimally fuelled to give our horses the best ride. What we eat after will also make the biggest difference to how quickly we recover to not only feel better sooner but get back to training (ourselves) quicker.

To keep this blog at a reasonable length today I'm just going to tackle what to eat on the day itself but if you're interested I can certainly write up more content on pre and post ride food plans :D

What Are Carbohydrates?

Carbohydrates are one of the three macronutrients (along with proteins and fats) that provide energy to the body. They can be classified into three main types:

1. Simple Carbohydrates (Sugars):

   • Monosaccharides: The most basic form of carbohydrates, including glucose, fructose, and galactose.

   • Disaccharides: Composed of two monosaccharide molecules, such as sucrose (table sugar), lactose (milk sugar), and maltose.

   • Sources: Fruits, honey, table sugar, dairy products.

   
   

2. Complex Carbohydrates (Starches and Fibres):

   • Polysaccharides: Long chains of glucose molecules, including starches (digestible) and fibres (mostly indigestible).

   • Sources: Whole grains, legumes, vegetables, potatoes, pasta, and bread.

   
   

3. Fibres:

   • A type of complex carbohydrate that the body cannot digest. While they do not provide energy, they are essential for digestive health.

   • Sources: Whole grains, fruits, vegetables, legumes.

Why Do Endurance Athletes Need Carbohydrates?

Carbohydrates are crucial for endurance athletes for several key reasons:

1. Primary Energy Source:

   • Carbohydrates are the body’s preferred source of energy, especially during high-intensity exercise. When consumed, carbohydrates are broken down into glucose, which is then used by the muscles and brain for fuel.

   • During exercise, especially at moderate to high intensities, the body relies heavily on stored carbohydrates (glycogen) in the muscles and liver to sustain energy levels.

   
   

2. Glycogen Storage:

   • The body stores glucose in the form of glycogen in the liver and muscles. For endurance athletes, having adequate glycogen stores is essential because it delays the onset of fatigue and helps maintain performance over a prolonged period.

   • Without sufficient glycogen, athletes may experience "hitting the wall" or "bonking," where energy levels plummet, making it difficult to continue performing at the desired intensity.

   
   

3. Sparing Muscle Protein:

   • When carbohydrate availability is low, the body may begin to break down muscle protein to produce glucose through a process called gluconeogenesis. This can lead to muscle loss and impaired recovery. By consuming enough carbohydrates, athletes can prevent muscle breakdown and preserve lean muscle mass.

   
   

4. Supporting Recovery:

   • After endurance exercise, consuming carbohydrates helps replenish glycogen stores, allowing for quicker recovery and preparation for subsequent training sessions or competitions. Pairing carbohydrates with protein post-exercise is particularly effective for recovery.

   
   

5. Sustained Energy:

   • Carbohydrates, especially complex ones, provide a steady release of energy over time, which is beneficial during long-duration events. This helps maintain consistent energy levels and prevents the sudden energy crashes that can occur with simple sugars.

     
     

6. Improved Performance:

   • Studies have shown that athletes who consume adequate carbohydrates before and during endurance events perform better compared to those who do not. Carbohydrates help maintain blood glucose levels and provide the energy needed to sustain performance.

Ride Day Carbohydrate Choices

1. Energy Gels

• Description: Concentrated sources of carbohydrates, typically providing 20-30 grams of carbohydrates per serving.

• Why: They are easy to consume on the go, and quickly absorbed, making them ideal for quick energy boosts.

• Tip: Drink water with them to aid digestion and absorption.

• My favourite: Torq Rhubarb & Custard

2. Sports Drinks/Carbohydrate Powders

• Description: Carbohydrate powders are versatile and can be mixed into your drink of choice to create a customised energy boost. These drinks contain a mix of carbohydrates (usually sugars like glucose or maltodextrin) and electrolytes.

• Why: They provide both hydration and energy, and the liquid form makes them easy to consume during activity.

• Tip: Choose a drink with around 6-8% carbohydrate concentration for optimal absorption.

• My favourite: Tailwind Endurance Fuel: Raspberry Buzz flavour

3. Bananas

• Description: A natural source of simple carbohydrates, potassium, and other essential nutrients.

• Why: Bananas are easy to digest and provide a quick source of energy with added electrolytes.

• Tip: Carry them in a way that prevents bruising, such as in a small plastic container.

4. Energy Bars

• Description: Compact bars made from oats, rice, and other carbohydrate-rich ingredients.

• Why: They offer a balance of simple and complex carbohydrates for sustained energy.

• Tip: Choose bars that are low in fibre and fat to avoid gastrointestinal discomfort during the race.

5. Dried Fruits

• Description: Fruits like raisins, apricots, or dates are rich in natural sugars and easy to carry.

• Why: They provide quick-release energy and are lightweight and portable.

• Tip: Consider pairing with a small amount of nuts if you need a bit of fat for longer-lasting energy.

6. Chews and Gummies

• Description: Similar to energy gels but in a solid, chewable form. Each piece usually contains 4-5 grams of carbohydrates.

• Why: Easy to eat on the move and can be consumed gradually over time. Not quite a sickly as a whole gel.

• Tip: Chew thoroughly to aid digestion, and follow with water.

• My favourite: CLIFF Energy Chews BLOKS

7. Rice Cakes

• Description: Lightweight and easily digestible, often available in pre-packaged, convenient sizes.

• Why: They provide a simple, quick-digesting source of carbohydrates without added sugars.

• Tip: Choose plain or lightly flavoured varieties to avoid excess sodium or artificial additives.

• My favourite: Salt & Vinegar (get more salt into you too!)

8. Pretzels

• Description: Small, salty snacks made from refined flour.

• Why: They offer a combination of simple carbohydrates and salt, which can help replenish sodium lost through sweat.

• Tip: Consume in small amounts to avoid excess thirst.

9. Honey or Maple Syrup Packets

• Description: Single-serve packets of honey or maple syrup.

• Why: These natural sweeteners provide quick energy and are easy to carry and consume.

• Tip: Consume directly from the packet or mix with water if needed.

10. Oatmeal Cookies or Bars

• Description: Soft, chewable cookies or bars made from oats, providing both simple and complex carbs.

• Why: They are easy to chew and digest, offering sustained energy release.

• Tip: Look for low-fat options to avoid gastrointestinal issues during the race.

• My favourite: Lidl's own Apple & Cinnamon Porridge Oat Bar

General Tips:

• Portability: Choose options that are easy to carry and won’t spoil or get crushed easily.

• Test in Training: Always test any food or drink during training sessions before using it in a race to ensure it agrees with your stomach and provides the energy you need - and that you like the taste! You simply won't eat them if you don't like them. There are plenty of flavours and options to choose so try them out.

• Timing: Aim to consume carbohydrates every 30-45 minutes during the ride, depending on your energy needs and intensity level.

Post-Ride Recovery

After a long ride, recovery is key to getting back to peak performance. Here are some top recovery options:

Protein Drinks – SiS Rego

SiS Rego protein drinks are designed specifically for recovery. They provide a balanced mix of protein and carbohydrates to help replenish glycogen stores and repair muscle tissue. Consuming a protein drink within 20 mins after your ride can jump-start the recovery process and ensure you’re ready for your next challenge.

Protein Bars: Convenient Recovery Snacks

Protein bars are a handy option for post-ride recovery when you’re on the go. They offer a quick and easy way to get the protein you need to aid muscle repair. Look for bars with a good balance of protein, carbs, and minimal added sugars to support effective recovery without excess calories.

Conclusion

Effective fuelling and recovery are crucial for endurance riders to maintain high performance and ensure quick recovery. Carbohydrates in whatever form you wish to consume them provide the necessary energy and nutrients during rides, while protein drinks and bars help with recovery post-ride. By integrating these options into your routine, you can enhance your endurance, stay energised, and recover faster, keeping you and your horse at the top of your game. Happy riding!

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