How to Fuel Your Indoor Training Sessions

Indoor training can feel harder than riding outside because your body often sweats more and cools down less. That means your hydration and fueling plan becomes even more important.

Before your session, start hydrated. Try to drink 500–750 ml of fluid before training, especially if the session will be hard or longer than one hour. For harder sessions, add a light carb snack or some fuel beforehand so you do not start empty.

During indoor training, sip regularly. Do not wait until you feel thirsty. For longer or harder sessions, aim for 500–1000 ml of fluid per hour, depending on how much you sweat. Hydrate Electrolytes can help replace sodium and essential electrolytes lost through sweat.

For harder indoor sessions, use carbs to support your effort. Bottle Mix is ideal for steady energy in your bottle, while Energy Gels are useful for harder intervals, race-style efforts or longer sessions where you need quick energy.

After training, recovery matters. A recovery shake with carbs and protein helps refuel your body and support muscle recovery, especially after hard rides, gym sessions or back-to-back training days.

Simple indoor training tips:
• Use a fan
• Keep a towel nearby
• Have 1–2 bottles ready
• Sip regularly
• Fuel harder sessions properly
• Recover soon after training

Fuel smart. Hydrate well. Recover strong.