10 steps to success
01 GO FOR GLYCOGEN
Before starting a morning ride, you should replenish the liver glycogen stores that were used overnight to maintain blood-glucose levels. The amount of carbohydrate needed will depend on the magnitude of the ride. This ranges from 0.8-1g per kg of bodyweight (BW) for short, intense rides to 2.4g/kg/BW for those big days out. Why? Liver glycogen has a direct relationship with maintaining blood-glucose levels and, if it’s left empty, you’ll find yourself struggling early in the ride.
