The Climb (#166)

Cyclists often think fuelling is only important on long rides.

But what I consistently see when reviewing Training Peaks files is this:

Even a 60–75 minute session can fall apart if you start underfuelled.

And the frustrating part?

Most riders don’t realise it’s happening.

They just think:

• “I felt a bit off today”
• “Legs weren’t there”
• “Maybe I need more fitness”

But when you actually look at the data… the answer is usually right in front of you.

What You Should Be Looking For

When I review a file, I’m looking at two main things:

1. Power (what you’re producing)

2. Heart Rate (how hard your body is working to produce it)

It’s the relationship between those two that tells the real story.

Slide 1 – Good Fuelling (What You Want)

This is the file I love to see.

You’ll notice:

• Power is steady and controlled
• Intervals are consistent from start to finish
• Heart rate rises gradually and predictably
• No big spikes or sudden drops

What this tells me:

The rider started well-fuelled and likely topped up beforehand.

The body has enough energy available, so:

• muscles produce consistent power
• cardiovascular system doesn’t overcompensate
• effort feels controlled

Key takeaway:
When fuelling is right, power stays stable and heart rate behaves.

Slide 2 – “OK” Fuelling (The Grey Area)

This is where a lot of cyclists sit.

You’ll notice:

• Power targets are still being hit
• But heart rate drifts more than expected
• Effort starts to feel harder as the session goes on

What this tells me:

The rider had some fuel onboard…

…but probably:

• started slightly underfuelled
• didn’t eat enough beforehand
• or didn’t time their nutrition well

The body is now working harder to maintain the same output.

Key takeaway:
You can still complete the session — but at a higher cost.

Over time, this leads to:

• increased fatigue
• slower recovery
• inconsistent progress

Slide 3 – Poor Fuelling (The Classic Mistake)

This is the one I see far too often.

You’ll notice:

• Power becomes erratic
• Intervals start strong, then fall apart
• Heart rate drifts significantly
• Effort feels disproportionately hard

This is usually the “coffee and go” session.

What’s happening here:

The rider starts with low glycogen (low fuel).

So the body:

• struggles to sustain power
• compensates by increasing heart rate
• fatigues quickly

Key takeaway:
If power is dropping and heart rate is rising… you’re underfuelled.

The Big Misconception (Especially Over 40)

Most cyclists — especially those trying to lose weight — think:

“If I eat less before training, I’ll burn more fat.”

But what I see in the data shows the opposite.

Underfuelling leads to:

• higher heart rate
• lower power output
• poorer quality sessions
• slower recovery
• reduced training adaptations

And ultimately…

Worse Results

Fuel the Work, Then Let Training Do Its Job

This is one of the biggest shifts I make with clients.

We don’t just focus on training harder.

We focus on:

• fuelling the session properly
• improving session quality
• recovering better
• building consistency

Because that’s what actually drives progress.

Practical Steps You Can Use This Week

Here’s how you can start applying this immediately:

1. Eat before your session

Even for 60 minutes:

• banana + yoghurt
• toast + honey
• small bowl of oats

2. Time it properly

Aim to eat 60–90 minutes before training

3. Review your data after

Ask yourself:

• Did my heart rate drift more than expected?
• Did my power drop off late in intervals?
• Did it feel harder than it should?

4. Compare sessions

This is where the real insight comes from.

Look at:

• a good session
• an average one
• a bad one

Patterns will start to jump out.

Final Thought

You don’t need to guess whether your nutrition is working.

Your data is already telling you.

Once you understand how to read it, you unlock one of the biggest performance advantages most cyclists overlook.

P.S.

If fuelling is something you struggle with, I’ve broken this down step-by-step in my Eat to Ride Nutrition Masterclass. Grab it for just $10.

Whenever you're ready, here are the ways I can help you:

1. The Cycle Lean Collective: Personalised 1:1 Coaching for Cyclists Who Want to Ride Stronger and Leaner — Without Wasting Hours Training. Start Today.
2. The Cycle Lean Blueprint: The science-backed 12-week blueprint to cycle leaner, climb stronger, and become the most resilient version of yourself.

I am an ambassador for:

Awesome Supplements: Award Winning Supplements — Our plant-based awesome protein powder is 100% UK-made with low-sugar, gluten & dairy-free.

The best protein powder I have ever tasted.

Get 10% off any product/ every time you make a purchase when using my code: DAMERELL10 at Awesome Supplements.