Subtitle: Calculating race nutrition to the gram is smart. Assuming everything will go perfectly is dangerous.
We love precision. We calculate FTP to the watt, tire pressure to the psi, and race nutrition to the calorie.
But races are chaotic. A mechanical, a missed bottle hand-up, or an unexpected headwind can extend your day by an hour. If you pack only for the best-case scenario, you are one flat tire away from a DNF.
A recent Enduroco discussion from athlete Karan highlighted the pro mindset versus the amateur mistake.
The minimum-viable trap
Most riders calculate burn rate (for example, 600 cal/hr) and pack exactly that much fuel.
- Risk: drop one bottle and lose 300 calories.
- Risk: spend 15 minutes fixing a puncture while still burning glycogen but not taking in carbs.
Karan’s strategy: the buffer
Karan planned a gravel event targeting 70-90g carbs/hour.
- Drink mix: Styrkr Mix 90 (90g carbs)
- Solids: Precision Fuel chews (~30g) and Luchos bars (~34g)
The key was not the math, it was contingency:
“I’ve got an extra 45 mins buffer planned, but could carry 2 or 3 feeds more than that… mechanicals or weather slowing it all down.”
How to build your buffer
- The +1 hour rule: always carry enough fuel for estimated finish time plus one hour.
- Mix solid and liquid: if all buffer calories are warm drink mix, palate fatigue can kill intake.
- Do not trust feed zones fully: stations may run out, be crowded, or not match your plan.
Gut training still applies
Eating 90g carbs/hour is trainable, not automatic.
Practice your full race fueling strategy, including the buffer, on long rides. If your gut struggles in training, it will likely fail under race intensity.
Conclusion
Carrying an extra 200g of food might look inefficient, but nothing is slower than bonking on the roadside because you packed only for perfect conditions. Plan for the worst, fuel for the best.