Ted King’s Rooted Vermont
fueling plan
Course designer, professional cyclist, and Rooted Vermont’s co-founder Ted King is excited to guide you through the key components of proper fueling.
Fuelling for this years cycling events after a long hiatus is no joke. You could be pedaling on stunning gravel roads anywhere from three to nine hours, which is no small undertaking! With this guide, you can focus on your amazing day on the bike and not worry about energy concerns or electrolyte imbalances.
Practice your Nutrition. Rehearse your energy intake so that it becomes a comfortable part of your routine, especially in training so it comes easy in competition.
Enjoy your Nutrition. You’re working hard enough as is, so consuming food should never be a chore. Make that quick stop or snack from your pocket something you look forward to. It’s simple to make your nutrition delicious, and uncomplicated. Psuedo-foods are not your friend; they gum up and slow you down.
Pay attention to the big picture: long-term energy, short-term energy, and hydration. Eat food to stave off hunger — UnTapped Waffles are perfect for that. Quick energy to stay topped off can easily be found in UnTapped energy packs. Keep your electrolytes in balance with proper hydration — UnTapped Mapleaid is as straightforward as hydration ingredients get.
““I’m shocked how good the brand new Lemon Waffle is! I eat that all day. I seem to opt for the Chai Waffle for bigger rides and during these chilly months; the Maple Waffle is a favorite year round. Similarly the new Salted Raspberry UnTapped is like the best tasting raspberry jelly on planet earth, it’s freaking delicious. Real raspberries and maple syrup are a match made in heaven. Year round you’ll see me sipping both varieties of Mapleaid. Especially here in the winter and spring, serving them hot warms me through chilly workouts, but they’re just as crisp and refreshing in the summer.”
— Ted King
”
More Nutritional Tips from Ted:
Be sipping a bottle so that you consume at least one bottle Mapleaid every hour. Err on more if it’s hot and humid, up to two bottles per hour. Staying topped off is easy, but digging yourself into dehydration is tough to overcome.
Focus on electrolytes early in the ride to prevent cramps later in the day. Salted Raspberry UnTapped and Ginger Mapleaid contain more electrolytes than their counterparts.
In the middle of the ride, take on board good, clean energy. Maple UnTapped and all UnTapped Waffles are terrific here.
Towards the end of the ride, add caffeine to the mix to help power you to the finish. Coffee UnTapped and Lemon Tea Mapleaid are excellent examples here with modest caffeine content from real coffee and real black tea. The Coffee Waffle has only real coffee, but just 7-9mg of caffeine per waffle.
The lowdown
Pre-race
// 2-3 hours before
Have some real food! Fruit, protein, cereals. Try some oatmeal with fruit, nut butter, and of course maple syrup!
Pre-race
// 60-90 minutes before
Get hydrated!
During race
// 30 minutes in
+ every hour
Rip open one these every hour to keep you going!
During race
// 60 minutes in
+ every hour after
Snack on these to carry you through!
During race
// 1 every 60 minutes
(or if hot and humid up to 2 bottles/hour)
Keep yourself hydrated!
Post gravel ride: local beer, a great dinner and hi-fives all around!
Add more beer if necessary!