Your custom fuelling plan.
A ten-week build to your race day. Answer a few quick questions to personalize it.
A personalized ten-week fuelling plan.
Building your plan
Every target on this page is grams per hour, spread evenly across the hour. It is not a single dose to take all at once.
Fuel in steady sips from the start of each hour. A good gauge is finishing your bottle by the end of the hour, then refilling and going again.
Don't wait until you feel hungry or thirsty. By the time you feel empty you are already behind, and it is hard to claw back mid-ride.
That heavy, legs-gone feeling riders call bonking is your body running out of available carbohydrate, not you being bad on the bike. Fuelling steadily from km 0 is how you keep it from showing up.
Ten weeks, five phases. Each week names a target — grams of carbohydrate per hour on your key long ride. Build toward it gradually, then hold it.
| Week | Phase | Target g/hr | Focus |
|---|
Performance Drink Mix is the base of your plan. 30 g of carbohydrate and 200 mg of sodium per serving. A 2:1 glucose-to-fructose ratio for efficient absorption at the ranges everyday cyclists actually fuel at. Neutral flavour so you can add anything, or nothing. Proudly designed and manufactured in Canada.
As a drink
One serving mixed into a full bottle. Sip through the ride. 1-3 servings per hour covers most riders, depending on intensity, weather, and how the gut is handling it that day.
In a flask, concentrated
Add the powder straight through the wide mouth of a hydration flask, top with roughly 150 ml of water, shake. A flask of concentrated Performance Drink Mix carries the carbohydrate of several gels at a fraction of the cost per gram and the packaging weight. Neutral flavour means it doesn't turn sickly over hours the way sweet gels do.
Every ride gets fuelled — the harder ones most of all. Servings are Performance Drink Mix: 1 = 30 g, 2 = 60 g, 3 = 90 g.
| Ride type | Duration · zone | How to fuel it |
|---|---|---|
| Recovery | 45-90 min · Z1-Z2 | Fuelling is the recovery — a serving (30 g) through the ride tops up glycogen so you absorb the hard days and start the next one ready. Under 45 minutes, water is enough. |
| Endurance · long | 2-6 hrs · Z2 | Where you rehearse race fuelling. Hold your target — 2-3 servings (60-90 g) an hour — from km 0. The sodium rides along: 200 mg a serving. |
| Threshold · tempo | 60-90 min · Z3-Z4 | Hard efforts burn the most carbohydrate, so fuel them: about 2 servings an hour (60 g). Sip from km 0 — the gut window is smaller at intensity, the need is not. |
| VO2 · intervals | 45-75 min · Z5 | The highest intensity runs almost entirely on carbohydrate. Pre-fuel a serving 30 minutes before, then keep taking 1-2 servings an hour (30-60 g) through the efforts. Eat again within 60 minutes. |
Strength & conditioning
A real meal 2-3 hours before — carbs and protein. If you're training fasted or late in the day, one serving of Performance Drink Mix pre-session keeps quality up. Within 60 minutes after: 20-30 g of protein and 60-90 g of carbs.
Mobility & rest days
Light days are not eat-less days. They're when the body absorbs the hard days. Keep meals consistent. Hydration is a day-long habit, not a pre-ride one. Prioritize sleep.
Daily basics
- Protein at every meal — a palm-sized portion, roughly 25-35 g.
- Don't skip meals, especially after long rides.
- Hydration is a day-long habit. Two litres is a floor, not a ceiling.
- Sleep is the recovery multiplier. Prioritize it like a session.
- When you're unsure, err on more. Under-fuelling is the biggest mistake we see.
Breakfast · 3 hours pre-start
Carb-focused: oats, toast, or a bagel + banana + honey. 500 ml water. Nothing new. Nothing high-fibre or high-fat that morning.
Warm-up · 30 minutes out
Mix 1 serving of Performance Drink Mix in your first bottle. Start sipping as you spin so the carbs are in your system when the gun goes.
On the bike
| Distance | Duration | Carbs / hr | Servings / hr |
|---|---|---|---|
| Medio · 55 km | ~2-3 hrs | 45-60 g | 1.5 - 2 |
| GranFondo · 122 km | ~5-6 hrs | 60-90 g | 2 - 3 |
| Forte · 152 km | ~7-8 hrs | 60-90 g sustained | 2 - 3 + solid food |
Sodium rides along with the mix — 200 mg a serving, so 400-600 mg/hr at race pace. · Water: 500-750 ml/hr. · For long stretches, a flask of concentrated Performance Drink Mix carries the fuel of several gels in one vest or jersey pocket.
Your race, hour by hour
| Hour | Take | Total in |
|---|
Each row is the total for that hour, taken in steady sips across it — not all at the top of the hour.
First 60 minutes after
60-90 g of carbs, 20-30 g of protein, and fluids. Start the recovery clock immediately.