Carbohydrate strategy
60–90 g/hr of mixed-source carbohydrate (glucose : fructose ~1 : 0.8) for stages under 2 hours; 80–100 g/hr on the queen stage. Bias toward liquid + gels — chewing gets hard on rocky descents and steep climbs.
Fueling challenges & strategy
General, evidence-based guidance. Numbers should always be personalized to sweat rate, body mass, fitness and weather.
Hydration
17–27 fl oz/hr per stage. Cool mornings hide sweat losses in the first hour — drink to the clock, not to thirst, especially on Thursday's prologue when adrenaline suppresses intake.
Sodium
500–800 mg of sodium per liter of fluid as a default. Salty sweaters and riders on hot afternoons should push toward 800–1,000 mg/L. Sodium debt accumulates across three days if you under-salt on day one.
Caffeine
3–6 mg/kg body mass per stage, split between pre-start (with breakfast) and the base of the day's biggest climb. Keep caffeine consistent across the three days to avoid a Saturday crash.
Aid station strategy
Confirm exact aid locations in the current Manual do Ciclista — typical spacing on Sertões MTB stages is 1–2 aid stations per stage. Treat each stop as a bottle swap first, calorie top-up second. Never linger — stopped time is lost time.
Pre-stage breakfast
1–3 g/kg carbohydrate 2–3 hours before start, from familiar low-fiber, low-fat foods. A 154 lb rider targets 140–210 g CHO. Repeat the same breakfast all three mornings — do not experiment mid-race weekend.
During-stage execution
Fuel by the clock from km 0. Set a 15-minute alarm on your bike computer, even on the short prologue. On the queen stage, chew during flatter connectors and sip constantly on the sustained climb.
Between-stage recovery
Within 60 minutes of each finish: 1.0–1.2 g/kg carbohydrate + 0.3 g/kg protein + 150% of estimated fluid loss with sodium. A second real meal within 2–3 hours. Cumulative deficit across days is what breaks amateur stage racers.
Fueling timeline by phase
Grams and millilitres per hour for each phase of the race. Personalize to your sweat rate, body mass and conditions.
Sertões MTB Ibitipoca — 3-day stage race (~62 mi, ~3,500–13,120 ft cumulative)
Day 1 — Prologue (~13 mi / 3,280 ft, 1.5–2 hr)
Prologue stage·0:00 to finish (~1.5–2 hr)
- Carbs
- 60–70 g/hr (short stage, gut-friendly)
- Fluids
- 17–24 fl oz/hr
- Sodium
- 500–700 mg/hr
Caffeine: 100–150 mg 20 min pre-start
Focus: Do NOT race this like a one-day XCO. Setting a good tone matters more than a fast time — the prologue starts your recovery clock. Force one gel at 45 min even if you feel fine.
Day 1 recovery (T+0 to T+16h)
Post-prologue to Day 2 breakfast·T+0 → next stage
- Carbs
- 1.0–1.2 g/kg CHO within 60 min, then 3–4 g/kg in the 6–8h window
- Fluids
- 150% of body-mass loss with sodium
- Sodium
- 500–1000 mg with the recovery meal
Focus: This is the single highest-leverage recovery of the weekend — Day 2 is the queen stage. Eat carb + protein within 60 min, sleep 8+ hours. Bike wash + chain lube tonight.
Day 2 — Queen stage (~26 mi / 5,580 ft, 2.5–4 hr)
Queen stage·0:00 to finish (~2.5–4 hr)
- Carbs
- 80–100 g/hr (liquid + gel biased — climbs limit chewing)
- Fluids
- 20–30 fl oz/hr (heat builds mid-race)
- Sodium
- 700–900 mg/hr
Caffeine: 150 mg pre-start + 100 mg at base of the sustained climb (~km 25)
Focus: The defining stage. Under-fueling the first 90 minutes is where GC hopes end. Fixed HR / RPE ceiling on the long sustained ascent. Force calories even at reduced appetite.
Day 2 recovery (T+0 to T+16h)
Post-queen to Day 3 breakfast·T+0 → next stage
- Carbs
- Same protocol — 1.0–1.2 g/kg in 60 min + 3–4 g/kg in 6–8h window
- Fluids
- Sip continuously — pale-yellow urine by bedtime
- Sodium
- Salt every meal + sports drink with dinner
Focus: Recovery discipline separates 3-day finishers from DNFs. Bike inspection + chain lube tonight. Protect sleep.
Day 3 — Closing stage (~23–28 mi, 2–3 hr)
Closing stage·0:00 to finish (~2–3 hr)
- Carbs
- 70–90 g/hr
- Fluids
- 17–27 fl oz/hr
- Sodium
- 600–800 mg/hr
Caffeine: 100–150 mg pre-start (do not stack too high — 3rd day of the week)
Focus: GC-relevant riders execute their stage plan; time-limited riders just need to finish. Ride within your skills on rocky descents — a crash here undoes 2 days of racing.
Weekend recovery (finish → travel home)
Post-closing stage·T+0 onward
- Carbs
- 1.0–1.2 g/kg CHO in the first 60 min, then a real meal
- Fluids
- 101–135 fl oz across the day with sodium (travel dehydrates further)
- Sodium
- Salt every meal for 24–48 h
Focus: Refuel + rehydrate hard before travel. Full-body mobility, celebrate, sleep. Recovery week following: easy spins and no intervals for 5–7 days.
Stage distances and per-stage aid layouts are provisional — confirm the 2026 stages and aid locations in the Manual do Ciclista distributed to registered athletes. Individual sweat rate can shift fluid and sodium targets by ±30%; personalize with a pre-race sweat test. Dupla teams should share the pacing plan and coordinate feed timing to stay within the required time gap.
Aid stations & crew strategy
Every aid station along the Sertões MTB Ibitipoca course, with crew access, drop-bag rules and the fueling action to execute at each stop.
Prologue — mid-course water point
Mile ≈ km 12Quick water top-up only. Do not stop unless you must — the stage is short.
Queen stage — Aid 1 (base of climb)
Mile ≈ km 22Two full bottles, extra gels for the 9 mi climb, second caffeine dose staged in pocket.
Queen stage — Aid 2 (post-climb)
Mile ≈ km 35One bottle, one gel, cold water on the head. The descent to finish is short but technical — clear-headed matters.
Closing stage — mid-course aid
Mile ≈ km 20Bottle swap + 60 g CHO. Final refuel before the Caminho de Gigantes section.
What most riders get wrong
- 01
Racing the prologue like a one-day XCO
Thursday's 13 mi is short but sets the tone. Blowing up on the prologue costs you the GC by day two, not day one.
- 02
Under-fueling on day one because 'it's just a prologue'
Every stage starts a recovery clock. Riders who skimp Thursday show up Friday already down 800–1,200 kcal.
- 03
Sleeping poorly at Ibiti and blaming the trail
The reserve is remote and quiet — a good sleep setup (earplugs, sleep mask, own pillow) is worth watts on day three.
- 04
Ignoring sand-section tire pressure
Pressures that feel fine on rock feel awful on sand. Drop 2–3 psi from your normal MTB pressure for the sandy connectors.
- 05
New nutrition on race weekend
Big-event nerves plus an unfamiliar gel is a reliable recipe for GI distress on the queen stage. Race what you have trained.
- 06
Skipping recovery nutrition at the finish tent
The Vila Sertões has food — use it. The 60-minute post-stage window is the single highest-return investment of the weekend.
- 07
Not planning caffeine across three days
Two doses per day, three days in a row is 6 doses. Riders who front-load Thursday–Friday crash Saturday morning.
- 08
Under-preparing the bike between stages
Rocky Ibiti trails eat tires, brake pads and drivetrains. A 30-minute nightly service (wash, lube, torque, tire check) prevents Saturday DNFs.
Download the free printable race-day fueling checklist for Sertões MTB Ibitipoca
A practical race-week checklist: carbs, hydration, sodium, caffeine and race-day supplies — print it or keep it on your phone.
Related FuelQ resources
Free calculators, checklists and articles to help you personalize your Sertões MTB Ibitipoca plan.
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Frequently asked questions
Generic fueling plans don't work for Sertões MTB Ibitipoca.
Every athlete is different. FTP, finish time, body weight, sweat rate, weather, nutrition preferences and race goals all change what you should eat and drink.
FuelQ Pro builds a personalized race fueling strategy tuned to your ride — carbohydrate, hydration, sodium, caffeine and recovery, mapped to the course.
Start with the free checklist
A Race Fueling Plan gives you a personalized strategy for this event. The free checklist helps you prepare the basics first: race-week setup, 48-hour prep, race morning, hydration, sodium, caffeine, aid stations, and backup calories.
