Enduro Energy: Carb Strategies for MTB Long Rides & Multi-Day Events
Fuel your legs, protect your focus, and recover faster. For MTB enduro and multi-day events, carbs aren’t just fuel—they’re your
on-bike survival kit
. The right strategy keeps your energy steady, stops the dreaded bonk, and ensures you finish as strong as you started. Learn how to time your carb intake, balance fast and slow-release sources, and combine them with the right hydration blend for maximum endurance and recovery.
Your ride is only as strong as your fuel plan—what’s yours?
Why carbs matter so much in MTB
On the trail, your muscles burn through stored carbohydrate (glycogen) at a rapid rate. For hard stages or long climbs, carbs are the most efficient energy source your body can access. The problem? Glycogen storage is limited. Even with a perfect pre-race meal, you’ve only got 90–120 minutes of hard riding before the tank is empty.
That’s why smart carb strategy isn’t optional – it’s the difference between having snap in your legs all day or grinding through the final stages in survival mode.
The 3 stages of carb strategy for MTB
1. Pre-Ride Loading
For big race days or multi-day events, topping up your carb stores starts the day before. This doesn’t mean eating a pizza the night before – it means clean, high-quality carb sources like rice, oats, sweet potato, or whole grains, paired with enough protein for muscle recovery.
A steady carb intake in the 24 hours before your race ensures glycogen stores are maxed out. Avoid the temptation to overeat heavy, greasy foods – they slow digestion and can leave you feeling sluggish.
2. During the Ride
This is where many riders fall short. You need to drip-feed carbs to your system before you feel your energy fade. The sweet spot for MTB is 30–60 grams of carbohydrate per hour, depending on intensity and your gut’s tolerance.
That could look like:
- A carb-rich hydration mix (like Superdust Hydration)
- Small energy chews or gels
- A banana or small bar on transitions
Hydration plays a big role here too – carbs and fluids work together to keep muscles firing. A good sports hydration mix will not only top up electrolytes but also deliver carbs that absorb quickly and keep your blood sugar stable.
3. Post-Ride Recovery
The faster you refill your glycogen stores after a big day, the better you’ll feel for the next one – which is crucial in multi-day events. Aim for a mix of carbs and protein within 30 minutes of finishing.
This could be:
- A recovery shake with both carbs and protein (like combining Superdust Protein with a banana or honey)
- A meal with lean protein, rice, and vegetables
- Even simple options like toast with nut butter and fruit
Your body is primed to absorb nutrients in this window – take advantage of it, and tomorrow’s legs will thank you.
Practical race-day tips
- Start fueling early – don’t wait until you’re hungry.
- Test your carb sources in training to avoid stomach issues on race day.
- Keep your fuel accessible – stash gels or chews where you can grab them quickly.
- Stay consistent with hydration – even mild dehydration will hurt carb absorption.
Why this matters for MTB performance
Your fitness, skills, and bike setup matter – but without proper fueling, they’re wasted. Carb strategy is one of the easiest performance gains you can make, and it compounds across multi-stage events.
When your energy stays high from start to finish, you ride more aggressively, recover faster between stages, and stay mentally sharp when others are fading.
If you want to dial in your carb strategy without the guesswork, check out our Superdust Hydration and Recovery range – clean, MTB-tested formulas designed to fuel your ride and help you bounce back strong. Because when you’ve got the energy, you ride how you want to ride.
