Sports Nutrition

Fuel indoor rides with TORQ energy gels, carbohydrate drinks, electrolytes, hydration and recovery mixes. UK stock, free delivery over £50.

Indoor sessions burn through carbohydrate and fluid faster than the road. Fuel with drink mixes, gels, bars and recovery formulas built for high-sweat turbo work.

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Fuelling and hydration for hot, sweaty indoor sessions

You sweat more indoors — plan for it

Without airflow, sweat rates indoors commonly run one and a half to two times higher than the same effort outdoors, and far more sodium leaves with it. For anything over an hour, plain water alone tends to leave riders flat and cramping late in a session. An electrolyte drink with meaningful sodium content — not a token amount — keeps fluid where it is useful.

Carbohydrate by session length

Short, easy rides under an hour rarely need fuelling beyond a normal meal. Interval sessions and Zwift races of 60–120 minutes respond well to 40–70g of carbohydrate per hour, taken as drink mix or gels so you are not chewing at threshold. Longer endurance blocks can go higher with dual-source glucose and fructose mixes, which the gut absorbs faster than glucose alone.

Recovery matters more when sessions stack up through the week. Protein alongside carbohydrate within the hour after a hard trainer session supports adaptation and makes tomorrow's ride possible.

Practise what you will race on

The trainer is the safest place to test fuelling strategy, because nothing about the session depends on being able to stop. Use indoor rides to find products your stomach tolerates at intensity before committing to them on an event day.