Vätternrundan Fuel Guide – Sub 8-Hour Finish
Vätternrundan Fuel Guide – Sub 8-Hour Finish
Riding Vätternrundan in under 8 hours takes more than fitness. It demands strategic fuelling, minimal stopping, and consistent energy delivery across 315km. With only 2–3 short stops, your fuelling needs to be efficient, portable, and predictable. This guide shows you how.
Why Fuelling Matters for Sub 8
When you’re riding at a high tempo, digestion becomes harder. The gut is under stress, and carbohydrate availability directly impacts your power, focus and pacing. Fuel too late or too little and performance drops fast — especially in the final 100km.
Key Targets
Carbohydrates: 90–120g per hour
Fluid: 500–750ml per hour
Sodium: 400–800mg per hour
Caffeine: Add after hour 4, 75mg every 90–120 minutes
Fuelling Strategy
Start fuelling 15–20 minutes into the ride. Stick to a routine of 1 fuel source every 15–20 minutes.
Use bottles mixed at 30g carbs and 200mg sodium per 500ml. Combine with carbohydrate gels delivering 30g carbs and 200mg sodium each. Add chews or compact bars to vary texture and manage gut tolerance.
Plan to consume 1 bottle + 1 gel + 1 chew or bar every hour. Rotate caffeine gels after the halfway point to stay alert and maintain pace.
Example Fuel Load for 7.5–8 Hour Ride
6–8 bottles of drink mix
8–10 carbohydrate gels (2–3 containing caffeine)
3–4 chews or compact bars
Use 2–3 refill stops to top up bottles and collect additional fuel. Mark bottles by hour. Use a fuelling alarm on your GPS every 20 minutes to stay on schedule.
Recovery Plan
Consume a bar with both protein and carbs within 30 minutes of finishing. Hydrate with water or drink mix. Use magnesium to support sleep and muscle repair. Add vitamin C and B-complex to support your immune system and reduce fatigue.
Final Thought
Sub-8 at Vätternrundan isn’t just about riding fast — it’s about fuelling smart. Build your fuelling plan into your training, test your tolerance, and show up on race day with a strategy you trust.
Explore more fuelling insights and performance strategies at EnduranceKollective.