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Ditch the Gels: Cheap & Tasty Energy Alternatives for Cyclists & Runners

by Chief Editor
written by Chief Editor

Beyond Gels and Drinks: The Future of Fueling Your Run

Tired of the expense and sometimes-questionable taste of energy gels? You’re not alone. As the sports nutrition market booms, runners and cyclists are increasingly looking beyond traditional options for mid-workout fuel. But what does the future hold for how we power our performance? It’s a shift towards accessibility, affordability, and, surprisingly, a return to real food.

The Rise of Grocery Store Fueling

The idea isn’t new. Peter Sagan famously fueled with gummy candies, and Lionel Sanders champions maple syrup. But a growing number of athletes and nutritionists are advocating for readily available, cost-effective alternatives found in your local supermarket. This trend is driven by a desire to avoid the high price tags of specialized sports nutrition products – a single Science in Sport Beta Fuel gel can set you back $3.50 – and a search for more palatable options.

WorldTour nutritionists are increasingly exploring these alternatives, recognizing that the core need is simple: carbohydrates. Whether those carbs come from a $3.50 gel or a handful of gummy bears is becoming less critical.

Real Food Renaissance: What’s Working?

Several grocery store staples are emerging as viable fueling options. Medjool dates, packed with natural sugars and antioxidants, offer a concentrated energy source. Bananas, a classic for a reason, provide a good carbohydrate hit and potassium. And surprisingly, Krispies Treats are gaining traction due to their high carb content and satisfying texture. Even Coca-Cola, despite its dental drawbacks, is being revisited as a quick sugar boost.

The key is understanding the trade-offs. Dates, while nutritious, contain fiber that can cause digestive issues for some. Bananas require careful transport to avoid a mushy mess. And sugary options like Cola and gummy sweets need to be consumed in moderation.

The Science Behind the Shift

The effectiveness of these alternatives hinges on carbohydrate intake. A medium banana provides around 28g of carbs, comparable to a smaller energy gel. Two Medjool dates deliver 36g. The goal is to replenish glycogen stores and maintain blood sugar levels during prolonged exercise.

However, it’s not just about the carbs. Precision Fuel & Hydration’s carb and electrolyte mix highlights the importance of sodium, especially for heavy sweaters. When opting for grocery store alternatives, athletes may need to supplement with electrolytes separately.

Future Trends: Personalization and Convenience

Looking ahead, several trends are likely to shape the future of fueling:

  • Personalized Nutrition: The “one-size-fits-all” approach is fading. Expect more sophisticated testing to determine individual carbohydrate needs and optimal fuel sources.
  • Convenience is King: Pre-portioned real food options – think individually wrapped date squares or pre-cut Krispies Treats – will become more popular.
  • Sustainable Packaging: Reducing waste will be a major focus, with brands exploring biodegradable or reusable packaging for gels and chews.
  • Hybrid Approaches: Many athletes will likely adopt a hybrid strategy, combining the convenience of gels for races with the affordability and taste of real food for training.

The Cost Factor: A Breakdown

The economic benefits of switching to grocery store fuel are significant. A 500g bag of Precision Fuel & Hydration carb mix costs $32.00, providing around 15 servings. In contrast, a box of Krispies Treats or a bag of dates can offer a comparable carbohydrate load for a fraction of the price.

FAQ: Fueling Your Performance

Q: Are grocery store alternatives as effective as energy gels?
A: They can be, provided you consume enough carbohydrates and address electrolyte needs.

Q: What’s the best grocery store option for long runs?
A: Dates and bananas are good choices, but consider supplementing with electrolytes.

Q: Can I use sugary snacks like candy for fueling?
A: Yes, in moderation. They provide a quick energy boost but lack the sustained release of more complex carbohydrates.

Q: Is it safe to drink Cola during exercise?
A: It can provide a quick sugar and caffeine boost, but be mindful of the acidity and potential dental issues.

Q: Should I ditch energy gels altogether?
A: Not necessarily. They remain a convenient and effective option for racing and key training sessions.

Did you know? Peter Sagan, a three-time world champion cyclist, was known for consuming handfuls of gummy candies during races.

Pro Tip: Experiment with different fueling strategies during training to find what works best for your body and your sport.

What are your favorite unconventional fueling strategies? Share your tips in the comments below!

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Sport

Real Food vs. Energy Gels: The Ultimate Cycling Fuel Guide

by Chief Editor
written by Chief Editor

The Future of Fuel: Beyond Gels and Bananas for Endurance Athletes

The debate rages on: real food versus engineered nutrition for endurance performance. As of March 5, 2026, the question isn’t if you can fuel with alternatives to gels, but how to optimize those choices. The landscape is shifting, driven by cost, gut health, and a deeper understanding of carbohydrate metabolism.

The Price of Performance: A Growing Concern

The cost of sports nutrition is skyrocketing. In 2026, a single high-carb gel averages around $4.00. For athletes undertaking long events, this adds up quickly, impacting accessibility and sustainability. This price surge is pushing athletes and nutritionists to explore more affordable alternatives. As one nutritionist noted, Haribo gummy sweets offer a surprisingly effective, budget-friendly sugar source.

Pro Tip: Don’t dismiss simple sugars! A packet of pre-roll cake icing, costing around $2.00, can provide 10-15 portions of approximately 20 grams of carbohydrates.

Beyond Simple Sugars: The Rise of Ratio-Based Fueling

Modern endurance nutrition isn’t just about quantity of carbohydrates; it’s about the type. The body utilizes glucose and fructose, each absorbed via different transporters. Maximizing carbohydrate absorption requires a strategic blend. Current sports science suggests a 2:1 or 1:08 glucose-to-fructose ratio is optimal for gut-friendly, high-intensity fueling.

This precise ratio is rarely found in natural foods, meaning athletes aiming for peak performance may still need to rely on engineered products, or carefully combine natural sources.

The Gut-Brain Connection: Prioritizing Digestive Health

The post-pandemic focus on carbohydrates has largely rendered high-fat fueling strategies obsolete. However, the emphasis on sheer carbohydrate intake has highlighted the importance of gut health. G.I. Distress can derail even the most meticulously planned fueling strategy.

While studies suggest mid-workout protein doesn’t significantly boost recovery in well-fueled athletes, it can contribute to satiety and variety. Fats, due to their caloric density, can also play a role in longer events, reducing the overall volume of food needed.

Did you know? Gut training is becoming increasingly popular among endurance athletes. Adapting the gut to handle higher carbohydrate loads can minimize digestive issues during competition.

Practicality and Convenience: The Real-World Challenge

The convenience of gels and chews remains a significant advantage. Fumbling with food packaging during intense activity can be dangerous and inefficient. While real food offers nutritional benefits, its practicality during competition is often limited.

The choice often comes down to the type of ride. Weekend rides allow for more flexibility with real food options, while structured workouts and races may necessitate the convenience of pre-packaged nutrition.

The Future of Fuel: Personalized Nutrition and Novel Sources

The future of endurance fueling is likely to be highly personalized. Factors like genetics, gut microbiome composition, and training load will all influence optimal fueling strategies. We can expect to see:

  • Advanced Gut Microbiome Analysis: Testing to identify individual carbohydrate tolerance and optimize fuel choices.
  • Personalized Carbohydrate Ratios: Customized gels and drinks formulated with precise glucose-to-fructose ratios based on individual needs.
  • Novel Carbohydrate Sources: Exploration of alternative carbohydrate sources beyond traditional sugars, potentially offering improved absorption and reduced G.I. Distress.
  • Sustainable Packaging: Increased demand for eco-friendly packaging options for energy products.

FAQ

Q: Is it okay to fuel a short ride (under 90 minutes) with just water?
A: Yes, if you are well-fed beforehand and the intensity is moderate.

Q: What’s the best way to save money on fueling?
A: Consider using affordable sugar sources like gummy sweets or pre-roll cake icing, and supplementing with a pinch of salt in your water for electrolytes.

Q: Why is the glucose-to-fructose ratio critical?
A: Different sugars are absorbed by different transporters in the gut. A balanced ratio maximizes carbohydrate absorption and minimizes digestive issues.

Q: Can real food replace energy gels entirely?
A: For lower-intensity rides and shorter durations, yes. For high-intensity efforts and longer events, a combination of real food and engineered nutrition may be optimal.

What are your favorite fueling strategies? Share your tips and experiences in the comments below! Explore our other articles on endurance nutrition and training techniques for more insights. Subscribe to our newsletter for the latest updates and expert advice.

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Sport

Pro Cyclists Are Testing Lactate Mid-Ride—Should You?

by Chief Editor
written by Chief Editor

The Future of Endurance Training: Beyond Power Meters and Heart Rate

Blood lactate testing, once confined to lab settings, is rapidly evolving into a real-time tool for athletes. While currently embraced by the pro peloton, the question remains: is this trend accessible – or even beneficial – for everyday endurance athletes? The answer, for now, is likely no, but the technology is rapidly changing.

Why Lactate Matters: A Deeper Dive

For decades, laboratory-based lactate tests have been a cornerstone of professional endurance training. These tests reveal critical thresholds – LT1 and LT2 – that dictate an athlete’s training zones. Knowing power output or pace at these thresholds allows for highly individualized training plans. Lactate, as explained by researcher Iñigo San Millán, reflects how efficiently an athlete’s “engine” runs, complementing VO2 max as a key performance indicator.

Efforts below LT1 are primarily fueled by fat, while those above LT2 rely heavily on limited carbohydrate stores. LT2 closely approximates functional threshold power (FTP). Understanding these zones allows athletes to optimize their training and strategically deploy energy during competition.

From Lab to Road: The Pro Peloton’s Edge

Traditional lab tests, however, provide a snapshot in time. The modern, data-driven WorldTour demands more. Teams are now taking lactate readings during workouts, providing a dynamic assessment of an athlete’s metabolic state. This involves a simple fingerprick, a sample strip, and a handheld analyzer.

This real-time data verifies baseline test results and tracks progress throughout the season. It also helps athletes stay within the correct training zone, accounting for daily variations in fatigue, altitude, and hydration. As Tim Podlogar, a physiology and nutrition guru, explains, lactate provides a “true effort” metric, complementing power and heart rate data.

The Limitations for Amateur Athletes

Despite the allure, experts caution against widespread adoption of mid-workout lactate testing by amateur athletes. Concerns include hygiene, potential for contamination, and, crucially, the ability to accurately interpret the data. Peter Leo, a trainer with Jayco-AlUla, emphasizes that simply looking at a number isn’t enough. understanding trends and contextualizing values within a broader training plan is essential.

Many amateur athletes already struggle with interpreting training stress scores and heart rate variability. Adding another complex data point could lead to over-analysis and potentially counterproductive training decisions.

The Holy Grail: Continuous Lactate Monitoring

The future of lactate testing lies in continuous monitoring. A wearable device that provides real-time blood lactate readings would revolutionize endurance training, offering insights previously unavailable outside of a lab. Such a device would also have significant implications for medical science.

However, development has faced hurdles. Early attempts relied on sweat lactate, which is considered less accurate than blood measurements. Companies like IDRO and Pk Vitality have faced setbacks, but newer players like Cori and Biolinq are making progress. Cori is developing a needle-free solution, while Biolinq is being supported by Iñigo San Millán.

Another promising avenue is the use of breathing sensors, like those employed by Visma-Lease a Bike. These sensors measure ventilatory thresholds, which correlate closely with lactate thresholds, and are currently approved for use in UCI-mandated races.

Beyond Lactate: Emerging Trends in Endurance Training

While lactate monitoring evolves, other trends are shaping the future of endurance training. Structured zone 2 workouts, heat training, and optimized fueling strategies are already gaining traction. The integration of these methods with real-time lactate data – when available – promises to unlock even greater performance gains.

FAQ

Q: Is lactate testing worth it for a recreational cyclist?
A: Not currently. The benefits are likely outweighed by the complexity and potential for misinterpretation.

Q: What is LT1 and LT2?
A: LT1 and LT2 are lactate thresholds that define the boundaries between different metabolic zones. They are crucial for creating individualized training plans.

Q: What are continuous lactate monitors?
A: Wearable devices that measure and display blood lactate levels in real-time, eliminating the need for fingerpricks.

Q: Are breathing sensors a viable alternative to lactate monitoring?
A: Yes, breathing sensors measure ventilatory thresholds that correlate with lactate thresholds and are currently approved for use in professional racing.

Pro Tip

Don’t chase the latest trends without understanding the underlying principles. Focus on building a solid training foundation and mastering the basics before adding complex metrics.

Ready to dive deeper into the world of endurance training? Explore more articles on Outside Online and stay ahead of the curve.

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Sport

Olympic Ski Mountaineering (Skimo): The New Winter Sport Captivating Pro Cyclists

by Chief Editor
written by Chief Editor

From Cycling to Skiing: The Rise of Skimo and the Endurance Athlete Crossover

Skimo, or ski mountaineering, is poised to become the next substantial thing in the endurance sports world. Already a favorite among elite athletes from cycling, running and triathlon, the sport’s debut at the 2026 Winter Olympics in Bormio, Italy, is set to catapult it into the mainstream. But what exactly is skimo, and why are so many top-tier athletes trading their bikes and running shoes for skis and climbing skins?

What Makes Skimo So Appealing to Endurance Athletes?

Skimo isn’t just about skiing downhill. It’s a full-body, cardiovascular challenge that combines uphill sprints, technical climbing, and fast descents. This unique blend demands a massive VO2 max, exceptional power-to-weight ratio, and a high tolerance for suffering – qualities already honed by endurance athletes. As former professional cyclist Joe Dombrowski puts it, the uphill segments are akin to a “watt test,” requiring sustained, high-intensity effort.

The Physiological Demands of Ski Mountaineering

Successful skimo racers boast VO2 Max figures comparable to, and sometimes exceeding, those of WorldTour cyclists. The sport’s steep gradients necessitate a low body weight, mirroring the physique of elite climbers like Tadej Pogačar. However, skimo isn’t solely about power. It also requires technical skill in transitions – efficiently switching between skiing, boot-packing, and skiing again – and navigating varied terrain.

Beyond the Physical: The Gear and the Obsession

Like cycling, skimo is a gear-obsessed sport. Athletes invest in lightweight skis, specialized boots, and efficient skins, constantly seeking the optimal setup. The equipment is expensive and fragile, requiring meticulous maintenance and a willingness to accept mechanical failures. The International Ski Mountaineering Federation has even mandated minimum weights for equipment to ensure safety, a parallel to discussions around bike weight limits in professional cycling.

Elite Athletes Embracing Skimo

Several high-profile endurance athletes have already embraced skimo. Cyclists Quinn Simmons, Michael Woods, and Joe Dombrowski are actively competing, drawn by the sport’s physiological similarities to cycling. Trail running champions Cam Smith and Anna Gibson are representing Team USA at the Olympics, demonstrating the crossover potential. World-renowned mountain runners Kilian Jornet and Rémi Bonnet are also prominent figures in the skimo world.

The Allure for Retired Pros

For retired professional cyclists like Michael Woods and Joe Dombrowski, skimo offers a new challenge that leverages their existing fitness base. Dombrowski, who recently finished second in a French national cup race, highlights the transferable skills from cycling, particularly in uphill efforts. The transition to skimo allows these athletes to continue pushing their limits in a new and exciting environment.

Olympic Skimo: Sprint and Relay Formats

The 2026 Winter Olympics will feature two skimo disciplines: sprint and team relay. The sprint races are short, intense bursts of effort, although the team relay involves two athletes – one male and one female – completing ascents and descents in a tag-team format. These formats are designed to be spectator-friendly and easily adaptable for television coverage.

Looking Ahead: The Future of Skimo

The inclusion of skimo in the Winter Olympics is expected to drive significant growth in the sport. As more athletes discover the challenge and excitement of ski mountaineering, we can anticipate increased participation and innovation in equipment and training methods. Longer-format events, like the Pierra Menta, which emphasize technical skill and mountain experience, may gain prominence as the sport evolves.

FAQ

What is skimo? Skimo, or ski mountaineering, is a winter sport that combines uphill climbing with skis, hiking, and downhill skiing.

What kind of fitness is required for skimo? Skimo demands a high VO2 max, a low power-to-weight ratio, and excellent endurance.

What equipment is needed for skimo? Skimo requires specialized skis, boots, bindings, skins, poles, and appropriate clothing.

Where will the Olympic skimo events take place? The Olympic skimo events will be held at the Stelvio Ski Center in Bormio, Italy.

Is skimo only for experienced skiers? While experience is helpful, athletes from various endurance backgrounds, including cycling and running, are successfully transitioning to skimo.

Did you know? The Stelvio Pass, host to the Olympic skimo events, is also a legendary climb in the Giro d’Italia.

Pro Tip: Focus on efficient transitions between skiing, boot-packing, and skiing to maximize your speed in skimo races.

Ready to learn more about endurance sports and athlete crossovers? Explore our articles on cycling, running, and triathlon for more insights.

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Sport

Pro Cycling Burnout: How Pressure & Data Are Breaking Riders

by Chief Editor
written by Chief Editor

The Breaking Point: How Cycling is Confronting a Burnout Epidemic

The relentless pursuit of performance in professional cycling is taking a toll. What was once considered a sport of grit and endurance is now facing a mental health crisis, with riders increasingly buckling under the pressure. The story isn’t just about physical limits anymore; it’s about the psychological cost of chasing marginal gains in an era of hyper-competition.

The Rise of the ‘Pressure Pandemic’

Recent years have seen a disturbing trend: young, successful cyclists stepping away from the sport prematurely. Fem van Empel’s indefinite pause at just 23, citing a loss of motivation and feeling more like an “athlete than a person,” is a stark example. This isn’t an isolated incident. A wave of retirements among under-30s this past winter points to a systemic issue. The demands of modern cycling – constant data analysis, social media scrutiny, and the all-consuming pressure to perform – are proving unsustainable for many.

The problem isn’t simply about training harder. It’s about the way training is approached. Every watt, every gram of weight, every coefficient of drag (CdA) is meticulously measured and analyzed. While data-driven training has undoubtedly improved performance, it’s also created a culture of relentless self-monitoring and comparison. As Allie Wagener, a team psychologist with Human Powered Health, explains, “The mental dangers increase just as much as the physical ones.”

Beyond Watts and Weight: The Mental Load

The modern cyclist isn’t just an athlete; they’re a brand. Social media presence, sponsorship obligations, and the constant need to maintain a public image add another layer of stress. Even superstars like Tadej Pogačar, with multi-million dollar contracts, aren’t immune. His visible frustration during the 2025 Tour de France, culminating in a plea for peace via a “Do Not Disturb” jersey, highlighted the pressure even the most successful riders face.

This constant scrutiny extends beyond the racecourse. Riders are expected to be ‘on’ 24/7, managing their online persona while simultaneously pushing their bodies to the absolute limit. This blurring of lines between personal life and professional demands is a key contributor to burnout.

The ‘Stress Bucket’ and Proactive Mental Health

Teams are finally recognizing the need for proactive mental health support. Psychologists like Nikki Crawley, working with EF Education-EasyPost, are employing techniques like the “stress bucket” concept. This involves helping riders identify their individual stressors – from poor training data to relationship issues – and develop coping mechanisms to “tap” off the pressure before it overflows.

Pro Tip: Don’t wait until you’re overwhelmed. Regularly assess your stressors and actively practice stress-reducing techniques like mindfulness, meditation, or spending time in nature.

The key is shifting from reactive to preventative care. “Being able to help earlier means riders might be off for a week or two rather than a month or a year,” Wagener emphasizes. This requires a fundamental change in how the sport views mental health – not as a weakness, but as a critical component of performance.

What Can Amateurs Learn From the Pros?

The burnout epidemic isn’t limited to the WorldTour. Weekend warriors juggling work, family, and training can experience similar pressures. Here’s how to apply the lessons from professional cycling to your own riding:

1. Focus on Process, Not Just Outcomes

Obsessing over power numbers can be demoralizing. Instead, set process-oriented goals – focusing on form, fueling, or consistent training – rather than solely chasing performance metrics. This shifts the emphasis from results to effort and enjoyment.

2. Mindful Social Media Consumption

Social media can fuel comparison and self-doubt. Be aware of how it impacts your mood and limit your exposure if necessary. Remember that what you see online is often a curated highlight reel, not an accurate reflection of reality.

3. Cultivate a Life Beyond Cycling

Don’t let cycling define you. Pursue hobbies, spend time with loved ones, and nurture interests outside of the sport. This provides a sense of balance and perspective, reducing the risk of burnout. As Crawley notes, “Athletes need ways to hold self-worth beyond their sport.”

Did you know? Studies show that engaging in activities unrelated to your primary passion can actually *enhance* performance by reducing stress and improving creativity.

The Future of Cycling: A Holistic Approach

The cycling world is at a crossroads. Continuing down the path of relentless optimization without addressing the mental health consequences will inevitably lead to more riders walking away. The future of the sport depends on embracing a more holistic approach – one that prioritizes not just physical performance, but also the well-being of the athletes.

This includes:

  • Increased investment in mental health resources for riders at all levels.
  • A shift in team culture to prioritize athlete well-being over solely chasing results.
  • Promoting a more realistic and balanced portrayal of cycling in the media.
  • Encouraging riders to develop a strong sense of identity outside of the sport.

FAQ: Cycling and Burnout

Q: What are the early signs of burnout in cyclists?

A: Changes in sleep patterns, increased irritability, loss of motivation, overtraining or undertraining, and difficulty recovering are all potential warning signs.

Q: Is burnout preventable?

A: While not always preventable, burnout can be significantly mitigated through proactive mental health strategies, a balanced lifestyle, and a focus on process goals.

Q: How can teams better support their riders’ mental health?

A: Providing access to qualified sports psychologists, fostering a supportive team environment, and encouraging open communication are crucial steps.

Q: What role does social media play in cyclist burnout?

A: Social media can exacerbate feelings of comparison, self-doubt, and pressure, contributing to burnout. Mindful consumption and setting boundaries are essential.

What are your thoughts on the increasing pressure in professional cycling? Share your experiences and insights in the comments below! Explore more articles on training and mental wellness here. Subscribe to our newsletter for the latest updates and expert advice.

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