In sport, the definition of endurance is the ability to sustain a specific repeated motion or activity. The Frontier 300 ticks the definition of endurance without a doubt. This monster ride is 300km in distance with 4,200m elevation gain and a 50:50 road/gravel split to throw in for good measure, this mega ride is set to be one epic weekend. As the official nutrition partner we’re going to get you clued up with everything you need to know to support your awesome ride.
Endurance events take a lot of calories and energy in different forms. Carbohydrates are the most readily available source of energy in the body. For every gram of carbohydrate equating to about 4 kcals for expenditure and the same goes for protein. Fats on the other hand contains 9 kcals for every gram. So, surely logic would suggest we should have a high fat diet to have access to the most amount of calories? In fact, a balance of carbohydrates and fats is key for fuelling exercise. While fat is more calorie dense, it takes the greatest time to break down for energy utilisation. Carbohydrates are broken down more easily, thus limiting their availability sooner and highlighting the importance of fuelling.
The notion of consuming 70-90 gram of carbohydrates per hour is typically well known throughout the endurance community but for those new to this endurance nutrition malarky, this means you should be looking to consume around 70-90 grams of carbohydrates for every hour of exercise you are enduring. To put this into context, the average banana has around 23g of carbohydrates just like one of our Organic Energy Gels.
As the official Frontier 300 nutrition partner, we have a range of products to choose from. All 100% Vegan, 100% Organic and 100% Natural. Our Organic Energy Gels contain 20g carbohydrates per gel and Organic Energy Bars range between 20-24g of carbohydrates both in a range of flavours. Of course, consuming up to 3 gels per hour isn't unheard of in the world of endurance sport however, we would suggest one gel and one bar per hour supported by solid day to day food.
Consuming normal solid food will be key to avoiding gastrointestinal issues and finding a balance between sports nutrition products and day-to-day food is important. For example peanut butter and jam sandwiches are a strong choice, hitting the calorie density in the fats of the peanut butter and initial simple carbohydrates in the bread and jam. This would cover around half of your recommended hourly calorie intake. Supporting this with energy bars and gels is a practical and effective way to stay on top of calories and avoid hitting the wall!
We'll be on hand to help with this on the event itself, taking over aid station number 1 at 60km in. This will be a a place for you to take a short break and refuel, where sofa surfing is acceptable, motivational tunes will be impeccable and recycling will be collectable! On top of the standard foods and much-needed coffee, we will be handing out our 100% vegan, organic and natural Rawvelo products so don't forget to stop by and stock up.
If you’re new to Rawvelo, our Sample Box is a good place to start. With one of every product, this box gives you the full spectrum to try including our Organic Hydration Drink Mix to support fluid intake and balance in the body through electrolyte consumption.
Rawvelo is proud to support the Frontier 300 as the event's official nutrition partner.
Check out our recent blog with adventure cyclist Finley Newmark who shares how he has transitioned from pro racing to adventure cycling with his thoughts on how he fuels differently.
Find out more about the Frontier 300 here.