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GUIDE: Multi-day nutrition plan to help you stay the course

Taking on a multi-day event and how to get the nutrition you need to succeed.

There are many multi-day cycling events throughout the year and a growing number of sportives run with this format such as the Haute Route or London to Paris. Track cycling has it’s thrilling Six-Day races which are contested by pairs of riders and made up of several individual events spread out across a set number of days typically during the autumn months. The London Six Day is set to take place at the city’s iconic Olympic velodrome at the end of October.

To understand this in a little more detail, we spoke with expert nutritionist Annie Simpson of OTE Sports to find out what each rider needs in order to succeed.


Simpson is quick to point out that breakfast is all about replenishing any depleted energy stores and refuelling for the day ahead. Protein is important for muscle recovery, while carbohydrates play a pivotal role in replacing any calories that got burnt during the previous day’s racing.

Simpson’s staple multi-day breakfast includes:

  • A large bowl of porridge made with milk, topped with a banana, a sprinkle of seed and nut mix and a drizzle of honey.
  • A two-egg omelette is also advised in order to hit optimal protein intake.

“Lunch can effectively be the pre-race meal if consumed between 2pm and 3pm” explains Simpson. “The idea is to have a meal that’s packed with carbs – a move which should ensure riders have enough energy to compete in the evening race.”

She also adds that it’s important to avoid foods that are high in fibre and fat, as both can take a long time digest – an issue that could lead to discomfort during and after the race.

“A good meal idea would be Chicken Arrabbiata served with white pasta” says Simpson – emphasising the need for clean carbs over stodgy options such as carbonara or other cream-based sauces.

During the pre-race period, Simpson adds that the intake of liquid is just as important as food. “A real emphasis needs to be put on hydration” she explains. “Velodrome conditions can often be very warm, especially with a full crowd in the stands.

“It may not sound like much, but a 2% drop in body weight due to dehydration can negatively affect someone’s sporting performance, so it is in the rider’s best interest to stay as hydrated as possible before and during the event.”

In-race tactics

Ideally, each rider should consume 60g of carbohydrates per hour. This should ensure that they have the energy to compete throughout each event, as opposed to running out of energy or operating at sub-optimal performance levels.

“Between events there may not be time to stomach a significant snack, or the rider may not feel like eating much after fully exerting themselves each race” says Simpson. “This is where sports nutrition products like energy drinks and energy gels play a vital role.”

Being made of simple carbohydrates, they’re much easier for a rider’s body to break down. They are also quick and convenient to consume, making them the ultimate source of energy.”

Simpson also recommends protein bars and OTE’s recovery shake – as both provide lighter options for riders looking to take on board as much protein and carbohydrate as possible without feeling uncomfortable between races.


After the race, there’s a chance that it might be too late for riders to consumer a proper meal without compromising their evening routine. Because of this, Simpson recommends the following options:

  • Bowl of cereal with Greek yoghurt.
  • Tuna and couscous salad.
  • Chicken wrap.

“Finally”, Simpson adds, “a top tip would be to have a high protein snack before bed. The idea behind this is to help aid recovery overnight. A pure protein shake such as OTE Super Protein, or a protein bar, are great at doing this.”

Have your say

We’ve heard from Annie Simpson, and now we want to hear from you! Do you have any top tips you think we should know about? If so, enter your recommendation in the comment section below.


Guide: Your step-by-step 100-mile Sportive Nutrition Plan

Tackling a 100-mile sportive is no easy task – no matter where it is. Courses are carefully considered to make them as challenging as the local terrain will allow.


This demands that cyclists are at peak fitness. An optimised diet is definitely required to succeed, both before and during the event. We spoke to Annie Simpson, a nutrition expert from OTE Sports, to find out exactly what your diet needs to help you prepare for the big day.

The importance of carbohydrates

Annie highlights the importance of maintaining high carbohydrate levels before and during the event. She explains that our bodies use both fats and carbohydrates as a source of energy when we exercise but, when this exercise becomes intense, our bodies find it much easier to use up carbohydrates as fuel.

“The only problem is there is a limited amount of carbohydrate we can store in our bodies,” she adds. “It is therefore important not only to start an event with carbohydrate stores full, but to keep topping them up during the event. This is one of the big considerations when planning for your ride.”

Stay hydrated

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Ensuring your body is hydrated is extremely important before the race. This can take more than a day to get on top of, so Simpson recommends sportive participants think about their hydration levels well in advance.

“As little as 2% dehydration can negatively affect your sporting performance,” Annie reveals. The easiest way to track your hydration status is to check your urine colour. A “light straw colour” is the ideal shade, according to the expert.

To be sufficiently hydrated, Simpson recommends electrolyte drinks; sip “little and often” during the days leading up to the event.

The day before the Sportive

A common misconception, Annie points out, is that people think they must eat a substantially large amount before a big sporting event. She suggests that you should continue to “eat in a normal pattern of three meals with a snack in between.”

No extreme measures need to be taken towards your diet before the race, just tip the balance in favour of more carbs. “Aim for 50% of the plate,” she recommends.



Breakfast on event day is important, and carbohydrates are an essential part of it. In a perfect scenario, your breakfast should be consumed three hours before you begin the ride to allow for digestion.

However, if you have an early start time you may find a big breakfast is not feasible. Reduce the size of your breakfast the closer you get to your race, Simpson advises, and remember to take energy bars and gels with you to top up your carbohydrate levels throughout the day.

Simpson’s Ideal Pre-Ride Breakfast
• One large bowl of porridge
• A chopped banana
• A drizzle of honey

In-Ride Nutrition

Annie Simpson has prepared an in-depth nutrition guide for Ribble to aid participants of the 100-mile sportive RideLondon during the event. Her step-by-step guide walks cyclists through each element of the course, taking you from feed station to feed station and recommending what should be consumed and when.

You can read the full guide here, but there are two main lessons:

1.) Know the ride route. Planning ahead is vital to ensure you know how much to take on at each feed station, when you can have solid foods and when you should stick to gels and liquids.
2.) Taking on food and liquid should be evenly spaced throughout stints between feed stations to ensure your output is balanced.

After the Event


Post-ride care is also highly important. While it might be tempting to reach for fast food and a celebratory pint, what you do within 30 minutes of the finish can have a significant impact on your recovery.

As well as protein shakes, protein-high foods are recommended, along with healthy natural sugars. Simpson has included two example recovery meals in the Nutrition Guide (below) to get you back on track. Both are quick, easy and healthy and they can be prepared in advance.

Full Nutrition Guide

RideLondon is 100 miles of rolling terrain, so while there may be no mountain to climb there is very little flat on the entire route. Taking into account the distance and the terrain, it is going to be important to consider nutrition before, during and after the event.

This guide is applicable to any long ride you may undertake.

Fueling our bodies

Our body uses a combination of fats and carbohydrates as its energy source during endurance exercise. However, when the going gets tough, such as tackling a climb or picking up the speed, our body finds it much easier to use carbohydrates as fuel.

The only problem is there is a limited amount of carbohydrate we can store in our bodies. It is therefore important not only to start an event with carbohydrate stores full, but to keep topping them up during the event. This is one of the big considerations when planning for your ride.

The day before the ride

Sign-on for RideLondon takes place in the days before the event, which is beneficial as it means you won’t have any major travelling taking place on the day of the event. During this time it is important to continue eating as normal.

A misconception is that you have to eat huge amounts before a big event, but actually this is not the case. It’s likely you’ll be having a day off your bike as rest in preparation for the big day, but continue to eat in a normal pattern of three meals with a snack in between.

The only thing to change is to make sure each meal has a significant portion of carbohydrates in it – aim for 50% of the plate. The low intensity activity and the high carbohydrate content of each meal will mean you will load your body’s carbohydrate stores without having to eat huge amounts. Think quality of food, not quantity.


In the days before the event, consider your hydration status too. The best way to do this is to check your urine: aim for a light straw colour. Sip little and often on an electrolyte drink such as OTE Hydro Tabs during the days before.

Hydration can often take well over a day to get on top of, so think about this well in advance. As little as 2% dehydration can negatively affect your sporting performance, so don’t start the sportive on the back foot.


Healthy Breakfast - Oatmeal with dried fruit at blue table

Your allotted start time will depend on how feasible breakfast is for you, but we would advise where possible to get up with enough time to get a proper breakfast before the start. Consuming a meal three hours before an event is optimal, but if your start time is 6am this may not be realistic.

An ideal scenario would be a large bowl of porridge with a chopped banana and a drizzle of honey consumed three hours before, but the closer you consume breakfast to your event start, the smaller the portion should be. If you really do struggle to eat anything substantial before the start, then a huge emphasis needs to be placed on fuelling properly during the event, starting from mile one.

It is also important to check breakfast availability where you are staying. An early start on a Sunday may mean breakfast is not being served, so plan ahead and find out as it may be a better option to take breakfast with you.

The Event

There are four main feed hubs along the RideLondon route, with another nine additional drink stops along the way. The hubs contain sports nutrition products for along the route, but it is often worth checking whether your stomach agrees with the available products and flavours, you don’t want to have problems fuelling on the day.

The following plan is based on an average speed of 15mph (approx. 25kph) with a completion time of approximately 6.5 hours. The aim is to consume 60g of carbohydrates per hour to optimally fuel over the distance, using the four major hubs to restock with food and drink.

The extra drink stops should be used if it is especially hot but, to optimise your ride time, the following plan is based on only using the hubs.


Start with two 500ml bottles of energy drink containing 40g of carbohydrates each.
In your back pocket pack keep two energy bars and one energy gel – this should be your emergency gel for if you really need it.

The first feed hub should take just under two hours to reach, so aim to consume both bottles and bars during this time ready to refill at feed one.

Feed 1: Mile 26 – Hampton Court Palace

Fill up your two 500ml bottles with energy drink and grab an energy bar and energy gel.

Again, aim to consume both bottles and the energy bar evenly over the next 22 miles. The next feed station is at the top of a hill, so try consuming the gel at around mile 42-43 as a boost for the climb.

Feed 2: Mile 48 – Newlands Corner

The next section of the sportive is the longest and also takes you over the two biggest climbs on route – Leith Hill and Box Hill. This will make it harder to eat solid food along the way so it’s advisable to make the switch to using energy drink and energy gels.

Fill your bottles with energy drink and collect three energy gels, and have an energy bar just before you set off from the feed. Sip the energy drink little and often again, and aim to consume a gel every 40 minutes.

If you find you are starting to tire or it is particularly hot, stop at Westcott drink stop at mile 62 for some extra fluid.

Feed 3: Mile 75 – Leatherhead

You’re three-quarters of the way through here and all the major climbs are over. You should arrive at this feed again needing to fill the bottles with drink.

Go for one energy drink and one water this time and pick up a bar and a gel.
It is only ten miles until the next feed station, but you will no doubt be feeling the last 75 miles in your legs. Keep fuelling until the very end and again consume the drink and food over the next ten miles, looking to consume something every 30 minutes.

Feed 4: Mile 85 – Kingston-upon-Thames

The last feed is 15 miles, and around an hour of riding, from the end. Fill your two bottles and stay on top of hydration, especially if you have a long drive home after the event (dehydration can affect concentration), and at this point if you can get your hands on some caffeine gels then this will act as a much needed boost for the final leg.

Caffeine lowers your perceived exertion and can give a notable lift when feeling fatigued, so have this as you leave the feed and have one last gel as a spare to consume 30 minutes later if you need it for that final push into central London.

Recovery after finishing

At this point eating or drinking anything else may be pretty low on your list of priorities, as hunger can be suppressed when you feel extremely tired. But you need to act quickly to kick start the recovery process.

Within 30 minutes of the finish, aim to consume a recovery drink or snack containing both protein and carbohydrates. Recovery shakes are perfect for this as they are convenient and easy to consume, and could really help your legs to return to normal.

It is very easy to reach for unhealthy, fast food when tired after an event. But a quick, homemade and healthy option can be just as satisfying. Why not try these tangy tuna burgers as your post-event meal?

Tuna burger on a plate

Tangy Tuna Burgers Recipe:
• 200g fresh tuna steak
• 1 garlic clove, finely chopped
• Small knob fresh ginger, peeled and finely chopped
• 1 tbsp soy sauce
• Handful coriander leaves, chopped
• 1 tbsp sunflower oil burger buns, lettuce leaves, sliced tomato and avocado, to serve


Chop the tuna until it is roughly minced. Mix in a bowl with the garlic, ginger, soy sauce and coriander. Shape into burgers, the place onto a plate and freeze for ten minutes. This will firm them up.

Heat the oil in a non-stick pan, place in the burgers, and cook for 1-2 minutes each side. Serve with the accompaniments to taste.

[Recipe from BBC Good Food Magazine, January 2007.]

Tuna is high in protein and contain omega 3 which will both aid your recovery process. You can also have a fruit smoothie afterwards to satisfy any sweet cravings.

Delicious fresh glass of multivitamin juice

Mango and Banana Smoothie Recipe:
• 1 medium mango
• 1 banana
• 500ml orange juice
• 4 ice cubes


Half the mango down either side of the stone. Peel and cut the flesh into chunks.

Peel the banana and cut into chunks. Place this, the chopped mango and the other ingredients in a blender or food processor and process until thick and smooth.

Keep in the fridge once made, and consume same day.

[Recipe from BBC Good Food Magazine, August 2008.]

The main piece of advice is to be prepared because  riding 100 miles, or any long sportive, is never going to be easy. But it can be made easier with forward planning and consideration of your nutrition.

Good luck!

Guide: Tackling an Ironman Triathlon – Nutrition Plan

Tackling an Ironman triathlon: How to get the nutrition you need to succeed

An Ironman is one of the most demanding endurance experiences available, composed of a 2.4 mile swim, 112 mile bike ride and a full 26.2 mile marathon to finish!  On July 17th, hundreds of people will head to Bolton for this year’s headline British Ironman event.

The Ironman name alone is enough to underline how this is not a challenge that you can just turn up to – months of preparation are needed. Even if you’re an avid cyclist or a triathlon enthusiast, this mammoth trial requires peak fitness – and one thing that’s crucial to Ironman success is an optimised diet, both before and during race day.

To get the best understanding of the diet needed to succeed, Ribble Cycles spoke to Annie Simpson, an expert nutritionist from OTE Sports, to find out what is needed to take on this all-day feat.

Healthy Breakfast - Oatmeal with dried fruit at blue table

In both training and on the day, Ironman athletes must have a set meal in place, as drastic changes can have different impacts on the body. Simpson explains that the best breakfast is one high in carbohydrates, with a portion of protein to help slow digestion and avoid starting-line hunger.

“By eating two to three hours before the start, food will be given enough time to settle in the stomach,” she adds.

Simpson’s example breakfast includes:
•    One large bowl of porridge made with milk, with chopped banana or dried fruits and nuts (with extra protein from Greek yoghurt);
•    A glass of fresh fruit juice for calories and hydration; and
•    A cup of coffee, to help wake up for an early start.

Before the triathlon
Simpson continues: “In the time between breakfast and the race, focus on hydration. Sipping a hydration tab little and often in the days and hours before the event ensures you start the event fully hydrated.

“As little as 2% loss in body weight as a result of dehydration can affect sporting performance. Don’t start the race on the back foot this way.”

A light snack before the event is also a good idea; options include:
•    An energy bar
•    A jam sandwich
•    A banana

In-race tactics
Simpson was keen to stress how in-race nutrition is by far the most important factor at play – and that 60 to 90g of carbohydrates need to be eaten each hour. Based on a ten-hour Ironman, this means that the average athlete needs 700g+ during the race.

“Our body stores carbohydrates in our muscles and liver, but these are limited and are used up during exercise,” Simpson continues. “Without sufficient carbohydrates stores, the intensity we can perform at decreases dramatically. In Ironman, you need to keep stores topped up.”

Using OTE Sports’ range as a basis, Simpson puts forward a standard plan to follow during Ironman UK, based on the 700g carbohydrate target:

•    6 x energy gels (120g of carbs);
•    5 x caffeine gels (100g);
•    2 x energy bars (80g); and
•    5 x energy drinks (400g)*.

*800ml mixed with 80g of energy drink in the bottle.

Here are Annie’s top tips for the average Ironman race:
•    1 x energy gel

“It is very difficult to fuel during the swim, so aim to have an energy gel ten minutes before the start,” she says.

Athlete in open water

Transition 1
•    1 x energy gel
•    Water

Before getting on the bike, Simpson recommends a gel and quick mouthful of water; the most part of an athlete’s pannier is consumed while riding.

Staff member Dee on a Ribble Aero TT
Staff member Dee on a Ribble Aero TT

•    4 x 800ml of energy drinks
•    2 x energy bars
•    2 x energy gels
•    2 x caffeine gels

“Spread the intake evenly, and don’t go for long periods without sipping your drink,” she asserts. “Aim to consume half an energy bar or gel every 30 minutes, saving caffeine gels for the later part of the ride.”

Staff member Mark on Ribble R872. Photo by Ellen Isherwood - Lancs Racing Scene
Staff member Mark on Ribble R872. Photo by Ellen Isherwood – Lancs Racing Scene

Transition 2
•    1 x energy gel
•    Water

As with the first transition, the build up to the run requires the same intake.

•    2 x energy gels
•    3 x caffeine gels
•    1 x energy drink
•    Water

Simpson once again recommends an even split of intake, adding how important it is to have water from feed stations, particularly on hot days.

After the race
After completing an Ironman triathlon, it shouldn’t simply be a case of resting up. The total calories consumed during one such race is in the region of 6,000 to 8,000kcal. Despite the above nutrition, a racer will be left in a calorie deficit.

Special drinks can aide recovery; these contain protein for rebuilding muscles, carbohydrates to replenish your energy stores, and fluid to aid rehydration.

As such, a congratulatory pat on the back for finishing must be swift, Simpson says: “As soon as the event finishes, it is important to go into recovery. Aim to drink this within 30 minutes of finishing – this is the ‘window of opportunity’ to kick-start the recovery process. You may not want to consume this, but it is a case of needs must.”

Your tips
Have you got any experience of Ironman UK or other long-distance trials? Let us know your top tips in the comment section.