Endurance rides are a staple of any cyclists training and for someone who races at an international level this is exactly how I fuel these sessions.

Before the ride I always make sure to have a breakfast or meal high in carbohydrates, the Veloforte Apple and Cinnamon Complete Overnight Oats being a particular favourite of mine.

During the ride if it's just a steady endurance ride I will aim for a minimum of 60g of carbohydrates per hour. The bulk of these carbs will come from the Veloforte energy bars which contain around 40g of dual sourced carbohydrates and I will make sure to take a variety of flavours although the Ciocco and Avanti are currently my two favourites. I will often also take a packet of energy chews for later on in the ride, I find them super easy to consume and always find they help give me a boost when i'm on the final stretch home.

Electrolytes are something I also find really key and find many people struggling with. Unlike the effervescent tablets that fizz in your bottles and I find taste really chalky the Veloforte powders are all natural and mix instantly. I will always ensure to have at least one bottle with electrolytes then on longer endurance rides will always bring a spare sachet with me to top up half way around.

Post ride nutrition always involves a recovery shake as soon as I walk through the door. Vita is again my personal favourite and contains the optimum 3:1 ratio of carbs to protein for recovery. It also has so many other benefits such as containing ginseng which helps to revitalise, maintain optimal stamina, resist stress, support recovery and enhance muscle mass development.

Once I've had a shower I will always then make a proper meal, in this case it was eggs on toast with guacamole and an iced coffee.

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