How Do I Fuel my Long Run or Ride?

How Do I Fuel my Long Run or Ride?

When you’re heading out for a long run or ride, your nutrition strategy can be the difference between feeling strong and hitting the dreaded wall. Whether you’re training for a marathon, a Gran Fondo, or just clocking weekend miles, understanding how to fuel properly is key. As someone who has bonked mid-ride and learned the hard way, I can promise you that a little prep goes a long way!

*It's important for me to add here that this is information I have created from my own experiences is not to be taken as advice. I am not a dietician, sport science or nutritionist of any kind. If you would like to pursue a fuelling routine, please consult a professional for one that suits you.

 

Pre-Workout (but not that kind😉)

Start fuelling well before you lace up or clip in. Aim to eat carb-rich foods 2–4 hours before your session. I enjoy toast with peanut butter, a bowl of oats, and some friends I have love rice with eggs 😋. According to the Australian Sports Commission’s Performance Nutrition HQ, the goal is to top up your muscle glycogen stores so you begin your activity well-fuelled This will allow a great performance as well as a great recovery.

 

During Your Session

If your run or ride is longer than 60 minutes, it’s time to think about taking on fuel. Sports Dietitians Australia recommends aiming for 30–60 grams of carbohydrate per hour for endurance training. For longer or more intense sessions, up to 90 grams per hour can be beneficial, but make sure your gut is trained to handle it! No one wants to waste all the training to sit on the loo race day 💩

This could be:

  • 1–2 energy gels (GU, Maurten, Skratch, Precision etc)
  • A banana and some dates
  • 2 slices of white bread with honey
  • A mix of Lollies, dried fruit or biscuits stored in your Snacket (more on that soon!)

Don’t forget hydration. Include electrolytes if you’re sweating heavily or going long.

  

Post-Workout Recovery

After you’ve crushed your session, it’s time to replenish (The best bit!). A mix of carbs and protein within 30–60 minutes helps restock your glycogen stores and supports muscle repair. Some favourites of my fellow cycling friends include Chocolate milk, a smoothie, or eggs on toast as great options.

 

Snacket Tip

One of the biggest complaints I hear (and have experienced) is how annoying it can be to carry and access food mid-session. That’s why I created Snacket—a soft, sweat-resistant food grade silicone pouch that magnetically clips directly to your jersey pocket or running vest. It keeps your snacks dry, accessible, and out of single use packaging. Trust me, having your fuel exactly where you need it can make a massive difference. 

 

The Wrap-up

Fuelling your long workouts doesn’t need to be complicated, but it does need to be planned. Think ahead, test what works for you, and don’t leave your energy levels to chance. Your future self, 80km into a ride or 17km into a run, will thank you.

 

 

 

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