The role of carbohydrates in endurance sport is now universally accepted as being an essential tool in not only race day but also to support training and recovery. It wasn't always so. Now with some pros seemingly taking in 120g per hour the game has shifted from the days when we were told the gut could only handle up to 60g per hour Carbs are the bodies go to fuel for moderate and high intensity exercise. We store carbs primarily as glycogen in muscle and liver tissue. In well trained athletes we have enough stores to last around 90mins to 2 hours of hard endurance work. Depends on the intensity but it is possible to 'bonk' when beyond 2 hours - trust me when I say its not fun when you are 50 miles from home! We don't just burn carbs and at lower levels of effort we do have a dual fuel system from fat stores so fo super long easier effort its a different picture. Race pace efforts though do rely heavily on carbs as the main fuel. The old 60g per hour was based in the fact that older sports nutrition products were single source sugars but moderrn science now gives us a plethora to choose from and recommendations now are 'up to' 90g. A caveat here is you have to practice the intake to allow your gut to be 'trained' to do its thing so having a race nutriton strategy needs built during training. What to ingest is highly personal but for most people a mix of fuel sources is likely to work best. Some products really do irritate some but others can hoover up anything with no ill effects. For day to day your intake can vary but typically for endurance we are looking at anywhere between 5 and 12g of carbs per kg of bodyweight per day. Matching intake to activity is good practice so basically on hard days you eat more. There are a couple of apps out there that can do this fo you - Fuellin being the best known. You can do a 'train low, compete high' protocol but if you have ever tried to do a v02 session straight out of bed in the morning you will know it isn't that smart. In simple terms you have to eat and drink enough to support your level of training.

Interesting invite for us to partner with Scurry events at the Loch Ore off road tri. We have been advocating for more off road races for many years and last year we helped design the bike course at the Restless Gravel tri. That one is a real beast but we are thinking Loch Ore is a more accessible style of race. Does off road tri floats peoples boats?

Just getting this in early. All the best to the 3 amigos enjoying the sun.

What's your favourite enery gel?

Not an exhaustive one a quick Friday night brain dump.