Back to the Start: Fueling a Comeback
- James Ion
- Aug 6
- 5 min read
By James Ion, Editor of PRO Gravel Magazine, in collaboration with Precision Fuel & Hydration and Train With Us
Let's get real here, a torn meniscus may have scuppered my efforts to qualify for the Gravel World Championships, but there was probably, ok definitely, a lot more going on than just that. You could say that the injury just saved me the embarrassment of not qualifying — a convenient excuse, if you will. Basically, I did not fulfil my potential. I did, mainly due to the efforts of Toms Flaksis and Kate Macleod of Train With Us, get fitter, get stronger and improve my eating habits, but, (there is always a but) I was probably being very optimistic about getting so good I could qualify in my age group, have you seen how fast they are!
The injury does, however, relieve the pressure and allow me to reevaluate how I go about my training. I still only have around 10 hours or riding time a week, plus time for the gym 2-3 times a week, so not much can be changed there. So, where did I go wrong? The simple answer is consistency. I was inconsistent with my training, and especially with my off-the-bike nutrition. Despite Kate's best efforts, I just kept taking one step forward, three steps back.
After 9 months of training, I have lost zero weight, but have improved my bike fitness, producing more power and improved V02 max and FTP (Which I will be testing again soon!) The only reason I have not lost any weight is due to my inconsistent eating habits. This is not to say I have learnt nothing, I now have a much better understanding of my diet, have improved the type of food I have been eating, more veg, more variety, increased protein intake. My knowledge on ride fueling is now much better, and I can fuel a ride so that I dont "bonk". Overall, in terms of knowledge gained, it has been a success; the issue was simply me.
I now have time on my hands and can start a "pre" season now in the middle of the year, with a focus on consistent eating habits and on building a huge endurance engine, something I might need for the Drenthe 200 at the end of the year (more on that later).
A Smarter Comeback
This time, I’m doing it differently.
I’ve partnered with the team at Precision Fuel & Hydration (PF&H) and the coaching duo of Kate Macleod and Toms Flaksis from Train With Us are still backing me, which is a huge bonus!
They’re helping guide not just my cycling but the whole package, strength, motivation and most importantly, for me, my nutrition!
To kick things off, I sat down with Chris Harris, Sports Scientist at PF&H, and left the call feeling equal parts excited and exposed.
Meet Chris Harris
Chris isn’t just a guy with a spreadsheet and a stash of gels. He’s a Sports Scientist at Precision Fuel & Hydration, where he works with both elite and amateur athletes to fine-tune their nutrition strategies. He has a Master’s degree in Sport and Exercise Physiology, and in his 'spare' time, he's raced at the IRONMAN World Championships in Hawaii and the 70.3® Worlds. Basically, he knows what it takes to get fueling right when the stakes (and the mileage) are high.
Fueling 101: What Chris Made Clear
Here are the key takeaways from our chat—summed up in terms that make sense whether you're racing or just trying to survive your next Sunday long ride.
1. Carb-Loading Isn’t Just Pasta Panic
In the 48 hours before a big race or long training day, you want to maximise your glycogen stores (your body’s fuel tank). Chris recommended:
8–12g of carbs per kg of body weight per day during that window. For me, that’s roughly 660–1000g of carbs per day. Yes, it’s a lot. Yes, it’s necessary.
2. The Pre-Race Meal: Timing is Everything
What you eat in the final 1–4 hours before your event matters almost as much as what you eat during it.
1–4g of carbs per kg, depending on how far out the meal is
The closer to the start, the lighter and simpler the meal
Then, about 15 minutes before the start, top off with ~30g of carbs (e.g., a gel or chew). This preserves your glycogen for later efforts.
3. Training the Gut = Training to Finish
This might’ve been the biggest wake-up call. You can’t just eat more carbs on race day and expect your gut to handle it. You’ve got to train your gut just like you train your legs.
Practice your race-day fueling strategy in training
Gradually increase carbs/hour and fluid intake
Note what works, and what doesn’t
Real Food? Absolutely.
One of the most refreshing insights from PF&H is that they’re not pushing sports nutrition products as the only solution.
“Some of the best fuel is already in your kitchen,” Chris told me. “It’s about the right carb, at the right time, in the right quantity.”
Bananas, oat bars, rice cakes—they’re all valid, often more gut-friendly, and usually cheaper. The trick is knowing when to use them and how much to take in. PF&H helps map that out in a structured but flexible way.
What to Expect from This Blog Series
This is the first of six blogs that will track my progress, learning curve, and experiments—from interval sets to endurance slogs to pre-race chaos.
Here’s the roadmap:
🟡 August – Endurance vs Intervals: Fueling for the work required
🟣 September – Fueling the Gym: More than protein shakes
🔴 October – The Carb Loading Experiment: What if I fueled like a pro?
🟢 November – The Long Game: Race prep & avoiding the bonk
⚫ December – Lessons from the Long Ride: Reflections from the comeback trail
Follow along for honest breakdowns, occasional bonks, and hopefully fewer mistakes than last time.
Simple Fueling Guide by Session Type
Session Type | Fueling Focus |
Endurance Ride | 60–90g carbs/hr, mostly solid food and hydration with electrolytes |
Interval Ride | 60–100g carbs/hr from gels, chews, carb drinks |
Strength Training | Light pre-fuel (e.g., banana), post-protein + carb for recovery |
Recovery/Rest Day | Balanced meals with steady hydration (electrolytes if needed) |
Race Simulation | Practice high-carb fueling (~90–120g/hr), test gut, fluids and timing |
Back to the Start – But Not Backwards
Project NICE may not have ended with a finish line photo, but it did give me something I needed: clarity. I wasn’t fueling properly. I didn’t respect the work required.
Let’s see if knowledge, intention, and a well-fueled gut can carry me across the gravel of Drenthe—because sometimes finishing is the win.
Next up: “Fueling for the Work Required” – How intensity shapes your nutrition strategy. Dropping August 30
Follow the series via @progravelmag and @precisionfandh. Have questions? Ask away, comment below.
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