Fuel Smarter, Ride Stronger
Insights from Pro Cyclists Danielle De Fransesco & Kane Richards
As part of Pedal Brisbane’s Road to Tour de Brisbane campaign, we sat down with pro cyclists Danielle De Fransesco and Kean Richards to talk about one of the most important (yet often misunderstood) aspects of endurance riding: fueling.
From beginner riders tackling their first big event to seasoned cyclists chasing performance gains, their advice was refreshingly simple:
“Fuel early & often.”
Questions
Here’s a breakdown of their practical tips for before, during, and after your ride.
Q: What’s the biggest mistake first-time event riders make?
“Either too much or not enough.”
Many riders underfuel, while others eat too much at once or wait too long. Both can lead to energy crashes or stomach discomfort.
Key takeaway: Avoid binge-eating mid-ride or delaying nutrition until you feel weak.
Q: Do riders need complex nutrition strategies?
“It depends on distance and effort, but a good rule of thumb is a gel every 30 minutes with electrolytes in your bottle.”
Simple works. Consistency matters more than perfection.
Before the event or the night before
Focus on low-fibre, low-fat carbohydrates:
* White rice
* Pasta
* White bread
Why? Easier digestion and better glycogen storage.
Morning of the event
:
* Low-fibre
* Low-fat
* Carb-focused foods
But nerves can suppress appetite…
“If you can’t eat, drink your carbs.”
Options:
* Carb drink mix (like Fuel X)
* Orange juice
* Apple juice
Better to have something than nothing.
Q: What to avoid on event day
“Just water in the bottle.” Water hydrates, but doesn’t fuel.
Also avoid:
* Over-concentrated drink mixes (too many scoops)
* Trying new nutrition products you haven’t tested
“Train your gut before race day.”
Q: During the ride – how often should you fuel?
“Early and often.”
General guideline:
* Eat every 30 minutes
* Fuel when it’s easy (flats, descents)
* Avoid eating right in the middle of hard climbs
Q: How to avoid bonking?
“Keep fueling. Aim for constant energy, not spikes.”
Example: Before a major effort like Mt Coot-tha, take a gel ~30 minutes before the climb.
Q: If you feel hungry
“It may already be late?”
Same with thirst:
Feeling thirsty = already dehydrated
Don’t wait for warning signs, as it’s really hard to come back.
Q: Feeling anxious about nutrition?
Totally normal. “If eating feels hard, focus on drinking carbs.”
Easy options:
* Juice
* Carb drink mix
Stress less — fuel more.
Q: Training your fueling strategy
, Fueling isn’t just for event day.
“Practice during key training rides.”
Especially if:
* The ride is long
* The ride includes hard efforts
Start simple:
1. Drink mix
2. Then introduce gels
Liquids are easier to digest and absorb.
Q: Fueling, enjoyment & recovery.
Fueling isn’t only about watts and speed. “It supports how you feel during AND after the ride.”
Proper fueling helps you:
* Avoid extreme fatigue
* Recover faster
* Enjoy the experience
* Feel better the next day
Q: One thing to remember about fueling?
Fuel early & often Not when you’re empty. Not when you’re desperate.
Consistency wins.
As we build toward the Tour de Brisbane, use your training rides to dial in your nutrition strategy.
Your legs, gut, and overall ride experience will thank you.
See you out on the roads
Fixx Nutrition
Fixx Nutrition is an Australian-based, family-owned company founded in 2017 that createsall-natural, scientifically backed sports nutrition products designed to prevent muscle cramps and improve endurance performance. Based in Burleigh Heads, Queensland, they are famous for CrampFix (rapid cramp relief) and Fuel X (endurance hydration). Their products are vegan-friendly, gluten-free, and used by elite athletes and teams.
Tour de Brisbane
Tour de Brisbane is a major annual, one-day cycling event held in April on fully closed roads through Brisbane’s city center. As part of the Brisbane Cycling Festival, it features various distances (up to 110km/120km+), including competitive UCI Gran Fondo races and family rides.