🏁 How I Fuel Long Rides (and Why Skratch’s Super High-Carb Drink Mix Is in My Bottles)

Whether you're training for an Ironman, racing a half-distance, or gearing up for long weekend rides, dialing in your fueling strategy can make or break your day. I’ve tested a lot over the years—gels, bars, chews, mixes—and my current go-to for big days in the saddle is the Skratch Super High-Carb Sport Drink Mix.

Why? Because it’s simple, powerful, and flexible. You can hyperconcentrate it (hello, fewer bottles on race day), it’s easier on the gut than many alternatives, and it’s backed by science that makes sense.

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🥤 My Strategy (Ironman vs. Half)

For Ironman:

• I pre-mix two bottles with 800 calories each
• Each bottle fuels one half of the bike leg
• I supplement with electrolytes and a few chews or gels for flavor variety

For Half Ironman:

• One 800-calorie bottle does the trick
• A few salty or chewy extras in the bento box help keep things interesting

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🧪 The Science Behind the Super Fuel

The Skratch Super High-Carb mix uses cluster dextrin—a highly branched carbohydrate that digests more easily, even at high concentrations. That means more fuel with less GI distress, even when pushing hard.

In a nutshell:

• 1 serving = 230 calories 
• Can be mixed at 3.5X concentration for 800 calories per bottle
• Gentle on the gut
• No weird aftertaste or gel-like mouthfeel

→ Read more about the science here

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🔁 Real Food + Flexibility: The Secret Sauce

Not everyone thrives on drink mixes or sugary gels all day. Skratch’s “Secret Sauce” recipe combines real food (like apple sauce rice, miso, and maple syrup) into a drinkable format. It’s especially helpful for athletes who struggle with texture fatigue or flavor overload.

→ Try the Secret Sauce Recipe

And if you want something salty, crunchy, and a little fun…

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🧂 Real Food Bonus: My Go-To Salty Fuel Bites

These protein-cocoa-pretzel bites are easy to prep and carry, and they clock in at ~100 calories each. Gels and drink mix are great—but sometimes your brain and stomach need a change.  With a mix of carbs, a touch of protein, and salty crunch, they offer great variety—especially on longer rides when everything sweet starts to feel the same.

These homemade bites are my favorite on long training rides or early in an Ironman bike leg.
➡️ [Download the recipe →] https://tinyurl.com/Salty-Balls-Recipe

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🔬 Final Fueling Tip: Test It In Training

One of the best takeaways from Skratch’s fueling guides? Experiment now, not on race day.

Periodically and subject to availability, we offer free in-store samples of the Super High-Carb mix so you can test it for taste, concentration, and gut feel during your workouts. Try it solo, try it hyperconcentrated, try it paired with your favorite real food. Your fueling strategy should work for you—not against you.

→ View the product page here and stock up

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💬 Got Questions?

Come talk fueling with us—we love the science and the snack talk. Whether you’re new to endurance racing or refining your plan for another podium, we’ve got ideas, samples, and experience to share.

 

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Want help dialing in your own fueling strategy?

Ask Elise: get fueling advice from a certified sports nutrition specialist who’s done the distance

I’m always happy to chat in-store or by email. I can’t offer a formal consult (yet!), but I can help you troubleshoot products, fine-tune a race plan, or just talk through what’s worked for others.

➕ If you appreciated the time I spend helping with this kind of advice, our in-store POS has a tip option—no pressure, just a little way to say thanks if it made a difference.

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