North Creek 4-6er

Race Resources Powered by Nutritional Revolution

Are you leaving free speed on the table on race morning?

Here's a stat worth chewing on: your muscles and liver only hold about 400–500g of glycogen — your main fuel for any hard effort over 90 minutes. But with a proper carb loading protocol, you can supercompensate those stores up to 600–800g, and the research links that to a 2–3% performance gain. For a 4-hour gravel race or a 50-mile ultra, that's not marginal — it's the difference between a strong final hour and a death march. The catch? Most athletes get it wrong: they lean on the night-before pasta dinner (a cultural ritual, not a strategy), eat too much in one sitting, or experiment with new foods at the worst possible time. My friends at Nutritional Revolution put together a free Carb Loading Guide for Endurance Athletes that breaks down two evidence-based protocols — a 3-day and a rapid 1-day version — so you can pick the one that fits your race week, hit your exact carb targets by body weight, and show up to the line with a full tank.

 Grab the free guide here: https://mailchi.mp/nutritional-revolution/free-carb-loading-guide

Kyla Channell, MSC

CEO & Founder | Nutritional Revolution

415-717-9197

nutritionalrev@gmail.com

nutritional-revolution.com

Success in a 4- or 6-hour mountain bike race isn't just about fitness. It's about making smart decisions before and during race day. That's why we've partnered with Nutritional Revolution to provide practical, evidence-based guidance that can help you perform your best.

Whether this is your first endurance event or your fiftieth, these quick reads on hydration and carbohydrate fueling will help you arrive at the start line with a plan—not just hope.

Is your hydration plan actually built for you?

Here's something most endurance athletes don't realize: sweat rates across trained athletes range from about 0.5 to over 2.0 liters per hour — a four-fold difference. And how salty your sweat is varies even more, nearly ten-fold from one athlete to the next. That means the high-sweat, salty athlete next to you on the start line can be losing five to ten times as much sodium per hour as you are. So when a label tells you to "drink X ounces an hour," odds are it fits almost no one — including you. My friends at Nutritional Revolution put together a free Endurance Athlete's Sweat Testing Guide that walks you through how to dial in your own numbers — including a simple at-home protocol using just a scale and a timer — so you can stop guessing and build a hydration plan that actually matches your body and your race conditions.

 Grab the free guide here: https://mailchi.mp/f25c97ba0406/sweattesting

Kyla Channell, MSc

CEO & Founder | Nutritional Revolution

415-717-9197

nutritionalrev@gmail.com

nutritional-revolution.com