A: It depends on how you’re hitting your carbs-per-hour target. A solid approach for the Fred Whitton is to aim for 60–90g of carbohydrate per hour (if you’ve trained your gut for it). If you use gels as your main fuel, that often works out at roughly 1–2 gels per hour. Most riders do better with a mix: ISO MIX in bottles + gels + a bar, so you’re not relying on gels alone.

A: For a long, hilly sportive like the Fred Whitton, most athletes should aim for:

• 60–90g carbs per hour if you’ve practised it in training
• 40–60g carbs per hour if you’re newer to fuelling or have a sensitive stomach

The key is start early and go little-and-often. If you wait until you feel empty, you’re already behind.

This can come from Bars, Gels and KMC ISO MIX.

A: Keep it simple, high-carb, and low in anything that upsets your stomach. A good target is 2–3 hours before the start:

• Porridge with honey/banana
• Toast/bagels with jam
• A banana + yoghurt (if you tolerate dairy)

Avoid going heavy on fibre, spicy foods, or lots of fat, which can cause gut issues later. Many riders also take a gel 10–15 minutes before the start to top up energy right before the rolling begins.

A: ISO MIX helps a lot because it provides carbs + electrolytes while you sip — so your bottles aren’t just water. But for the Fred Whitton’s duration and climbing, ISO MIX alone usually isn’t enough unless you’re drinking a lot and your bottles are strong. Most riders perform best using:

• ISO MIX in bottles (steady carbs + hydration)
• Gels for quick top-ups (before/after big climbs)
• Bars for variety (especially early on)

Think of ISO MIX as your “baseline fuel”, and gels as your “on-demand boost”.

A: If you tolerate caffeine well, it can be a smart move — but don’t try it for the first time on the Fred. The best strategy is:

• Save caffeine gels for the final third of the ride, or
• Take it 20–30 minutes before a key climb (so it’s kicking in when you need it)
  

If caffeine makes you jittery or unsettles your stomach, skip it and focus on consistent carbs from gels + electrolytes instead.

A: Your goal is to refill energy stores and support muscle repair:

• Carbs + protein in the first 30–60 minutes (even if you don’t feel hungry)
• Then a proper meal later

Simple ideas:

• Recovery shake + banana
• Rice/pasta/potatoes with a protein source
• Yoghurt + granola + fruit
• A KMC bar plus a protein snack if you can’t face a big meal yet

Also: keep sipping fluids and electrolytes after finishing — you’ll often still be playing catch-up on hydration.