OFFICIAL SUPPLIER OF THE ARDENNE GRAVEL STAGES
Find 6d products at the feed stations of the Ardenne Gravel Stages on September 26, 27, and 28.
How to fuel yourself during a race?
Before the race
It is important to load muscle glycogen (energy reserve) and electrolytes to ensure you reach race day at 100% capacity.
To achieve this, drink between 500 ml and 1500 ml of SPORTS DRINK in the two days leading up to the race.
During the race
Staying properly hydrated is crucial to compensate for electrolyte losses during the race.
- At least 500 ml to 1 liter per hour of sports drink containing electrolytes and carbohydrates (30 g per 500 ml).
- Consume at least 60 to 90 g of carbohydrates per hour in the form of sports gel or sports bar (keeping in mind that one bottle of sports drink already contains 30 g).
- Prioritize solid foods in the first few hours (sports bars, sports nougat, sports chews) and finish with sports gels.
Advice for those consuming more than 90 g/h: include ultra-drinks (90 g per bottle) and ultra-gels (45 g per gel).
After the race
Take 1 recovery shake to replenish, repair, and recover!
Example of carbohydrate intake:
GR / hour | Sports Drink (1 bottle of 500 ml) | Sports Gel | Ultra Drink (1 bottle of 500 ml) | Ultra Gel |
| 30 gr ratio 2/1 | 30gr ratio 2/1 | 90gr ratio 1/1 | 45gr ratio 1/1 |
60gr | 1 | 1 | - | - |
90gr | 1 | 2 | - | - |
105gr | 1 | 1 |
| 1 |
120gr |
| 1 | 1 |
|
120gr | 1 |
|
| 2 |