In a recent Nduranz podcast episode, we talked to professional coach Aleksej Dolinšek about Audax cycling. Because they are mostly self-sufficient events, an Audax requires a lot of preparation, including nutrition planning. If you are thinking of tackling Audax or other ultra-long-distance event, here’s what you need to know to get nutrition right.
Prefer not to read? Listen to the full podcast episode!
Long Distance Nutrition Is Mostly Trial and Error
Unfortunately, if you’re looking for scientific guidelines on how to fuel for ultra-distance cycling, you won’t find much. As Dr. Tim Podlogar points out, there is almost no research that goes beyond five hours. Most assumptions are based on research from two- or three-hour lab tests, which may not apply to ultra-events like Audaxes.
Even insights from six-hour races might not apply because the cyclists have breakfast before the race and eat large meals afterwards. As a result, Audax nutrition is mostly trial and error.
"In the end, you learn from experience. Once you have experience, you can tweak and improve it, but you can't use the same nutrition recommendations for events like the Tour de France and apply them into these kinds of events." — Dr. Tim Podlogar
The Need for Route Planning
You’ll need to carefully analyze the route and see what nutrition is available along the way.
Take the GranGuanche Audax in the Canary Islands as an example. One leg involves going over a volcano where there is literally nothing: no cafes, shops or petrol stations. You have to carry all your fuel and water.
As Aleksej Dolinšek recounts, miscalculating nutrition can have serious consequences:
“We actually saw one of the guys in the first group who just collapsed because he was out of energy and water.”
Intensity Will Affect Your Nutrition Plan
While we don’t have exact protocols for Audax nutrition, we do know that intensity will affect your nutrition plan.
For example, a cyclist who plans on leisurely finishing an Audax event in 140 hours and sleeping overnight won’t need to carry much nutrition. They will be able to stop at cafes and restaurants, and don’t have to worry about stores being closed at night.
By contrast, high-intensity cyclists who want to finish the same event in 40 hours will need to carry their own fuel and probably won’t be eating much solid food. It’s going to be a lot of calories from fast-carbohydrates like gels, drinks and bars.
Pro Tip: If you need to stop to fix a flat or other issue, eat first. This will save you time. It also ensures you will have energy when you set off again since it takes a while for carbohydrates to reach your bloodstream.
Fuel with Carbohydrates
Traditional endurance events are very high-intensity and require fuel amounts of up to 90 grams per hour. However, because the overall intensity of Audax is lower, Dr. Tim Podlogar believes that levels this high aren’t necessary.
Carbohydrates are still important, though. Your body needs a steady supply of them to sustain blood glucose concentrations. Dr. Podlogar suggests that 40-60 g/hour should be sufficient.
Remember: The brain needs glucose to function. When levels get low, you lose focus and your ability to make decisions (the first signs of bonking). So, even if you eat solid foods along the way, you will definitely want to have some energy gels in your pocket to prevent bonking.
For more info, read our Guide to Fueling.
Don’t Experiment with Unfamiliar Nutrition
When you stop at a market or café for food, you may be tempted to eat everything you see. But Audaxes aren’t the time to experiment with new nutrition because you could end up with serious GI issues. Instead:
- Mark refueling stops: Look over the route and see what cafes, stores, etc. are on the way so you don’t end up without suitable nutrition.
- Check out menus in advance: You can usually find their menus on Google. Look for options that are loaded with simple carbohydrates. If you do this, you will be less likely to order that greasy burger or sausage links.
- Research fuel options: If riding in a different country, research what foods are available at gas stations and convenience stores. Cyclists who have ridden that Audax will be glad to tell you what their favorites were.
If you want to ride fast, it's wise to avoid the foods which you would love to eat, but know they are not the right ones. This won't necessarily make it more fun, but it will definitely help to get you to the finish line much, much faster. – Professional Coach Aleksej Dolinšek
Training the Gut
As part of your nutritional strategy for an Audax, consider training your gut in addition to your legs. A lot of riders get gastrointestinal issues during long events. Gut training methods, such as gradually increasing carbohydrate intake, helps prevent these issues.
For detailed protocols, read: Gut Training Guide
Supplement with Electrolytes
Hydration is as critical as fueling. While water is essential, electrolytes play a crucial role in preventing dehydration and maintaining performance over long distances. Because of this, a lot of Audax cyclists have two bidons: one with plain water and another with electrolyte-fluids.
Be careful of which electrolytes you consume, though. Many products contain too many unnecessary electrolytes, which can lead to side effects like GI distress. Because of this, the Nduranz Electrolyte Mix only contains the electrolytes which are actually lost through sweat during exercise.
Strategic Use of Caffeine
Nrgy Gels 45 with Caffeine come with either 65mg or 130mg of caffeine per gel for precise dosing.
Dr. Tim Podlogar says there aren’t too many ergogenic aids which can help over distances this long. However, there is one exception: caffeine.
Caffeine is a well-known performance booster. It can be particularly useful during an Audax because it helps with alertness, reduces perceived exertion, and may even enhance fat metabolism. However, you need to use caffeine strategically:
- Manage dosage: It's difficult to know exactly how much caffeine is a rest-stop coffee. Caffeine supplements and energy gels with caffeine allow for more precise dosing, which in turn can limit side effects.
- Pace intake: Rather than front-loading caffeine early in the ride, consider saving it for when fatigue sets in—especially during night riding or the final stretch of the event.
- Reduce tolerance: If you regularly consume caffeine, you may have built a tolerance. Some riders reduce intake in the days leading up to an Audax to maximize its effect on race day.
- Use it as a reward: Many Audax riders would drink iced coffee or other caffeinated beverages at rest stops. It not only gave them a caffeine boost, but a much-needed mental boost.
Or read our article about Key Factors to Audax Success.