Mastering Long-Distance Gravel Cycling: Nutrition, Hydration, and Mental Strategies from an Endurance Pro

Are you aiming to conquer long gravel races like Unbound or Cape Epic? Wondering how elite athletes tailor their nutrition, hydration, and mental game for endurance success? On Episode #173 of the Nutritional Revolution podcast, professional cyclist and sports psychologist PHd student Haley Smith shares her expert tips, personal experiences, and scientific insights to help you perform your best and enjoy the ride.

Whether you’re planning your first 100-mile race or aiming for podiums across continents, this guide covers essential strategies to optimize your fueling, stay mentally resilient, and navigate race day challenges effectively. Get ready to elevate your endurance game!

From Mental Health Journey to Endurance Excellence

Haley Smith’s journey into endurance cycling wasn’t just about chasing medals; it was also a path of healing and self-discovery. Diagnosed with eating disorders at 13, Haley found cycling to be her medicine, helping her navigate anxiety, recover from mental illness, and build resilience. Over her 16-year career, she transitioned from short track mountain biking to international endurance racing, including marathon mountain bikes and gravel events like the lifetime Grand Prix.

Her story highlights a vital truth: endurance sports are as much mental as they are physical. That’s why Haley combines her athletic experience with her academic background in sports psychology, allowing her to develop mental strategies that boost performance when it matters most.

Evolution of Fueling: From Short Sprints to Ultra Endurance

Haley’s racing career reflects a significant evolution in fueling strategies. Early on, as an Olympic-distance mountain biker, she adhered to traditional intake limits—about 60 to 90 grams of carbs per hour—often relying on gels, drinks, and solid foods like baked goods. But as she shifted focus to marathon and gravel races, her fueling approach changed dramatically.

Adapting to Longer Distances

In early gravel races like Unbound, Haley relied on a mishmash of gels, Snickers, and unplanned fueling—“not scientifically perfect,” she admits. Over time, her nutrition became more calculated: now, she consistently targets 100 grams of carbs per hour, mainly using liquid shots from her sponsor, First Endurance. These provide reliable, easily digestible energy even over 8-10 hours of racing.

Key takeaway:

 Longer events demand more precise fueling—practice in training is crucial to avoid GI distress and ensure steady energy. Haley emphasizes not just what to eat, but when and how to eat it based on terrain, temperature, and race phase.

Strategic Hydration and Carbohydrate Sources

Haley prefers dilute carbohydrate solutions—around 60 grams per liter—to prevent stomach upset. She adapts her intake for course conditions: in technical singletrack, she leans toward gels and water, while during flatter stretches, she includes salty foods like grilled cheese or egg muffins at feed zones. For hydration, she emphasizes water intake and maintaining electrolyte balance, adjusting volume based on climate and sweat rate.

Pro tip:

 Sour flavors like watermelon help Haley combat flavor fatigue and keep her mouth salivating, which is crucial over hours of fueling.

Mental Toughness and Race Day Preparation

Beyond physical nutrition, Haley’s mental game plays a key role. As a practicing sports psychologist, she employs mantras like “Remember who you are” to stay focused when the race gets tough. She plans responses for potential setbacks—like flats or dehydration—rehearsing solutions beforehand. Her mantra “You’re doing it” reminds her of her effort and presence, helping her push through tough spots.

Her approach:

 Use task-oriented goals and mental rehearsals during training, so mental responses become automatic during races. She also prepares for unexpected challenges, like flats, with rehearsed responses—knowing exactly what tools and steps are needed to fix issues quickly.

Tip:

 Regular mental practice builds mental agility, resilience, and confidence, allowing you to respond calmly to setbacks.

Fueling During Heat, Altitude, and Multiseason Races

Racing at altitude or in high heat requires adjustments. Haley increases her fluid intake—up to 20-25% more—and dilutes carb solutions to prevent dehydration. She uses heat exposure training and meticulous hydration planning for hot races, keeping sodium levels steady because she’s not a salty sweater.

Her strategy for altitude? More water, dilute solutions, and adjustments based on how her body reacts—key for avoiding underestimated dehydration or GI issues.

Unique insight:

 She’s never done a sweat sodium test but relies on listening to bodily sensations and experimenting over years—highlighting that experience and body awareness often surpass test results.

Practical Tips for Long-Distance Success

• Practice race nutrition at least once weekly, simulating race conditions, including carb counts and hydration.
• Refine fueling plans based on terrain and weather—liquid, gels, salty foods.
• Use mental mantras and visualization techniques to stay focused and calm on race day.
• Adjust hydration and carb intake for altitude and heat—dilute solutions, more fluids.
• Prepare for setbacks with rehearsed responses and task-oriented goals.

Final Thoughts

Long-distance gravel racing demands a harmonious blend of precise nutrition, strategic hydration, mental resilience, and adaptive planning. Haley’s journey shows that consistent training—both physical and mental—along with listening to your body, can lead to remarkable endurance achievements.

Remember, every race is a learning experience. Apply these insights, experiment during training, and build your own mental toolbox. With dedication, you can conquer those challenging courses and enjoy every pedal stroke along the way.

For ongoing tips and updates from Haley, follow her on Instagram @haleyhuntersmith and visit her upcoming website launching shortly, where she shares her research and coaching insights.

 Endurance success is as much about mental toughness and strategic planning as it is about physical fitness. Equip yourself with knowledge, practice deliberately, and enjoy the journey.

Be sure to subscribe to stay up-to-date on the Nutritional Revolution podcast for more insights from leading experts and professional athletes. Episodes are available on our website, Apple, Spotify (and most streaming platforms), and the full video is up on YouTube.