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    FREE GUIDE · WINTER 2026–27 EDITION

    Winter Base Fueling guide

    Every endurance sport: indoor cycling first, with pages for runners, trail runners and triathletes. Starting ranges built from sports nutrition research, and three one-page cheat sheets.

    • Indoor cycling: sweat rate, sodium, fueling 60–120 minute sessions and long rides, and a training week.
    • Runners: marathon build, long runs, fueling table and cheat sheet.
    • Trail runners: carrying fuel between refills and building intake.
    • Triathletes: double days, early swims and between-session refueling.

    By Gabriel Ricce, founder of FuelQ Pro, USA Cycling Coach Level 3 · 21 cited sources, including ACSM and ISSN · Starting ranges, not rules: no calorie targets and no weight promises.

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    Educational guide for healthy adults, not medical advice.

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