As Nedbank Gravel Burn draws nearer and training intensifies, it’s time to go deeper into the science of nutrition.

In part 1, we covered trends in cycling nutrition, what the pros are doing, and shared high-level insights. Now, in part 2, we focus on fuelling for multi-day racing, efficient training, and gut preparation for seven days from Knysna to Shamwari.

Understanding nutrition for multi-day racing

In stage racing, success depends on more than just fitness. Nutrition, on and off the bike, plays a critical role in how you perform and recover. Unlike single-day events, the cumulative fatigue of a stage race means today’s fuelling affects tomorrow’s performance. Get it wrong, and the effects compound fast.

At Nedbank Gravel Burn, riders will burn 3500–5000 calories per stage. Even at 90g+ of carbs per hour, it’s impossible to hit a perfect net-zero; that’s why post-stage recovery is as vital as fuelling during the ride. Fuelling well during each stage, with the right balance of carbs, protein, sodium and water, helps maintain blood glucose and reduces the burden on post-ride recovery.

Before we even get to the detail of pre-, during-, and post-stage fuelling, the first step is preparing your gut.

Gut training: key to comfort day after day

Gut training means teaching your system to tolerate and absorb carbs and fluids during long efforts. Without it, riders may face bloating, cramps, or nausea on race day – all potential race enders.

With repeated training, using the same products and building towards the amount of carbs you’d use during racing, your stomach empties more efficiently, and your intestines adapt to absorb more fuel without discomfort. Gut training also improves blood flow to the GI tract and reduces inflammation risk.

To begin your gut training regime, if you are completely new to the concept, start low and start slow, with 45-60g of carbs/hour and gradually increase to 60-75g over a two week period using a glucose-fructose mix. Within two to three weeks, most riders see fewer symptoms and better performance. From there, you can experiment upward or downward based on your needs over the course of eight weeks. This hard work is sure to settle your mind (and your stomach) as you prepare to race.

A great race starts with great training.

Fuelling for training

“Nothing new on race day”: the phrase that sums it up. Just like you replicate terrain or altitude during training, you should also use the same nutrition products you’ll race with. For pros with full-season support, team doctors and nutritionists looking after their every want and need, this comes naturally. For amateurs, it takes careful planning and dedication.

The reason behind the phrase isn’t rooted in sales; rather it’s intended with your performance in mind – by introducing a “new” into an already stressful scenario, like a gravel stage race, there’s no telling how your body will react and you may experience gut distress, ultimately resulting in a ruined day, or even entire race.

Every rider’s gut responds differently and there is no one-size-fits-all strategy. That’s why Amacx recommends incorporating its products into training to ensure your system is race-ready, especially since the full Energy Line will be available at every water point. Knowing how your body will react eliminates any additional stresses, allowing you to focus purely on racing.

The Amacx product lines

Amacx’s three product lines are tailored for both training and racing:

• Energy Line – Endurance-focused fuel: drinks, gels, bars, and chews with ~30 g carbs in a 2:1 glucose-to-fructose ratio, helping riders absorb up to 90g/hour. These products are the key to success at Nedbank Gravel Burn.
• Turbo Line – Higher-intensity fuel with 40 g carbs per serving in a 1:0.8 ratio, for intakes of 90g/hour up to 120g/hour. This line of products is best suited to riders pushing for podiums and expending higher levels of energy, with conditioned guts.
• Recovery Line – 2:1 carb-to-protein shakes designed for fast bounce back and muscle repair, plus Protein Deluxe which is purely a protein recovery shake. Aside from the shakes, Amacx also offers the revolutionary Cherry Juice which you’ve likely seen being consumed on the finish line of the Tour de France. This miracle juice offers carbs in a 2:1 ratio, 500ml of fluid, and 100mg of anthocyanin – in layman’s terms, it’s recovery in a bottle.

Putting it into action: before, during, and after the stage

Before the stage

Pre-stage fuelling is highly personal and needs to be tailored to the individual’s preference and body, but science points to a high-carb meal at least 2–3 hours before start. Given the early start times at Nedbank Gravel Burn, your strategy should lean towards a light breakfast of easily digestible carbs. What’s more essential is the carbo-loading the day before the race. 15–20 minutes before rollout, sip a carb-rich drink, the Amacx Energy or take an Amacx Drink Gel to raise blood glucose just in time.

During the stage

Consistency is key. With Amacx, a solid plan means at least one 500ml bottle + two fuelling units (bars, gels, or chews) per hour for the entirety of your race. Riders cannot overlook the importance of including water, too. The Energy Line, which is readily available at each Padstal, provides balanced endurance fuel to keep you moving ever onwards during the stage.

After the stage

Recovery off the bike is just as important. The goal: rebuild muscle, restore glycogen, and rehydrate. Amacx Recovery Line shakes, paired with wholesome Karoo meals, help speed up recovery. When you’ve fuelled well during the stage, post-ride eating becomes simpler.

Don’t forget hydration

Finally, a point riders often forget when the beer tent is calling after a long day in the saddle: fluid intake is crucial to a successful recovery. Pro riders aim for 150% of the fluid they lost in the hours after their efforts or race.

Amacx isn’t expecting you to pack a scale and weigh yourself before and after every stage, but it is essential to keep in mind that water is your friend when it comes to recovering after a day of racing and preparing for the next challenge to come.

In part 3, we’ll dive deeper into a detailed preparation schedule and what your race day nutrition strategy should look like.