Start before hunger
Hunger and thirst are late signals for an athlete trying to sustain a long effort. Establish a schedule early, use foods and drinks you tolerate, and make the routine simple enough to continue when the pace, weather, or group dynamics become distracting.
Practice the range Hank suggested
In the five-city tour conversation, Hank suggested 30–60 grams of carbohydrate per hour plus regular fluids. The exact amount an athlete tolerates and needs varies with duration, intensity, body size, temperature, and prior practice. Treat the range as a starting point for training, not a universal prescription.
Build an operational routine
- Choose a simple hourly target and divide it into smaller, repeatable eating points.
- Know where food is stored and whether it can be opened while riding safely.
- Separate fluid planning from carbohydrate planning when necessary.
- Test the plan on rides long enough for mistakes to become visible.
- Adjust for heat, pace, and available stops.
Review the ride, not only the watts
After long training rides, evaluate energy stability, stomach comfort, concentration, late-ride pacing, and recovery later that day. Those outcomes tell you whether the fueling strategy supported the work.
Use the current day, not a generic plan
RiseMove turns available training context into a Daily Signal: Move, Build, Train, Recover, or Restore. Hank™ explains the call and helps you adapt it around the event, schedule, and constraints you provide.