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Video: Team Sky's fuelling tips for recreational riders

Geraint Thomas and Ben Swift offer nutritional advice for the rest of us

Sports nutrition brand CNP has hooked up with Team Sky to produce a series of videos covering nutrition for cyclists featuring a number of Sky's top riders and backroom staff.

In this one, Nigel Mitchell, Team Sky’s Head of Nutrition, advises club and recreational riders to have a bar every hour on rides longer than about two hours, and suggests mixing sports-specific nutrition with everyday foods like bananas.

Mitchell also advises riders to carry an emergency gel in the same way that they carry a spare inner tube, to help get home.

Team Sky rider Geraint Thomas advises eating a little and often and to try out foods before an important ride.

Fellow Sky rider Ben Swift says that he used to struggle with fuelling before deciding to drink every 5mins during a race and to eat every 15mins.

Mat has been in cycling media since 1996, on titles including BikeRadar, Total Bike, Total Mountain Bike, What Mountain Bike and Mountain Biking UK, and he has been editor of 220 Triathlon and Cycling Plus. Mat has been road.cc technical editor for over a decade, testing bikes, fettling the latest kit, and trying out the most up-to-the-minute clothing. We send him off around the world to get all the news from launches and shows too. He has won his category in Ironman UK 70.3 and finished on the podium in both marathons he has run. Mat is a Cambridge graduate who did a post-grad in magazine journalism, and he is a winner of the Cycling Media Award for Specialist Online Writer. Now over 50, he's riding road and gravel bikes most days for fun and fitness rather than training for competitions.

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