Race Fueling: a Vermont Overland survival guide

One of the biggest mistakes we see on race day is waiting until you're hungry to eat. By the time you feel depleted, you're already playing catch-up. A simple rule: start fueling early and keep it steady.

For most Vermont Overland athletes, expect to be on course for 3–6 hours. A good goal is to consume approximately 60–90 grams of carbohydrates per hour, starting within the first 30–45 minutes and continuing throughout the day.

What does 60–90g of carbohydrates per hour look like?

Every hour, aim for a combination of fuel sources like:

The exact combination will depend on your body, your pace, and what works best for you. Your stomach can only absorb so much at once, so small, frequent fueling almost always beats waiting until you feel depleted. The goal is to consistently give your body the energy it needs to keep riding strong.

We're excited to have UnTapped All Natural Athletic Fuel supporting Vermont Overland again this year. Their maple gels, waffles, and drink mixes are made with simple ingredients and Vermont maple syrup, and they'll be available at aid stations throughout the course to help you top off your fuel along the way. Their team will also be at the expo to answer nutrition questions and so you can stock up on your fueling needs prior to your event. 

Please plan to start the day with the nutrition you expect to need. UnTapped is here to supplement your fueling strategy, but aid stations are not intended to provide every calorie you'll need for a 50-mile adventure.

Whatever fuel you choose, practice with it before race day. Your training rides are the perfect place to experiment, adjust, and build a fueling plan that will carry you confidently through your Overland.

Ansel Dickey