If you’re training for the Westport Sea2Summit or just getting out on the bike or road more often, nutrition is one of the easiest ways to improve performance without training harder. You don’t need to overcomplicate it. Get the basics right, fuel consistently, and your body will do the rest.
At Westport Bike Shop, we’ve worked with plenty of cyclists and runners gearing up for long days out, and the difference proper fueling makes is massive.
Let’s break it down.
Nutrition 101: Fueling Your Ride or Run
NUTRITION 101
Fuel your ride or run
Let’s take a look at nutrition
Why Nutrition Matters
Your body runs on glycogen (stored carbohydrates). Once that runs low, you hit what’s often called “the wall” or in the Bike World, the dreaded BONK! — energy drops, legs feel heavy, and everything gets harder.
Good Nutrition Helps You
- Maintain steady energy levels
- Avoid fatigue and bonking
- Recover faster after sessions
- Perform better on race day
The Basics: What your Body needs
Think of your fueling in three simple categories:
Here’s a simple way to visualise it:
Carb Usage Over Time (Typical Endurance Session)
Start → High Energy
30 mins → Slight dip
60 mins → Noticeable drop
90+ mins → Sharp decline without fueling
(Add fuel early = steady energy line instead of a crash)
When to Fuel
A common mistake is waiting until you feel tired. By then, you’re already behind.
A better approach:
- Before: Light carbs 30–60 mins before activity
- During: Small, regular intake every 20–30 mins
- After: Refuel within 30–60 mins
HIGH5 Products, What to Use & When
We stock HIGH5 because it’s simple, effective, and easy on the stomach — ideal for both beginners and experienced athletes. Here’s how to use each product:
Energy Gels (with and without caffeine)
Best for: Quick energy during activity
- Use every 30–45 minutes on longer sessions
- Great for climbs, race pushes, or when energy dips
- Caffeine gels are ideal late in sessions or when you need a boost
Tip: Always take gels with a few sips of water
Check out some of our Bundle Deals on High5 Gels and Tabs at the link below.
Zero Tablets (Hydration + Electrolytes)
Best for: Staying hydrated without extra calories
- Use on shorter sessions or alongside gels
- Helps prevent cramps and fatigue
- Available in caffeine and non-caffeine versions
Tip: Great option if you don’t like overly sweet drinks
Hydration Curve Example:
Hydrated → Optimal performance
Mild dehydration → Reduced endurance
Dehydrated → Sharp performance drop
Energy Bars
Best for: Slower-release energy
- Ideal before or early in long sessions
- Good for lower-intensity days or steady efforts
- Easy to digest compared to heavier foods
Energy Gummies
Best for: Easy, flexible fueling
- Use as an alternative to gels
- Great for nibbling regularly
- Handy if gels don’t suit your stomach
Simple Fueling Plan Example
In Conclusion
Westport Sea 2 Summit
If you’re taking on the Westport Sea2Summit, your nutrition plan can make or break your day.
Transitions, elevation, and long durations mean consistent fueling is key. Practice your strategy now — don’t leave it to race day.
We’ve got everything you need in-store at Westport Bike Shop, and we’re happy to help you figure out what works best for your training and race setup.
Final Thought
You don’t need a complicated plan — just consistency.
Fuel early, fuel regularly, and choose products that work with your body.
If you’re unsure where to start, pop into us and we’ll point you in the right direction.
Good luck with your training — and we’ll see you at Sea2Summit.
