The L'Étape Ireland Route at a Glance (150km)

Starting and finishing in Carrick-on-Suir, the 150km route features a significant 1737 meters of elevation gain. You'll face challenging sections with big climbs, including two timed King/Queen of the Mountains (KOM) climbs at Ticincor and Seskin Hill, plus a sprint section at Lemybrien. This isn't just a ride; it's a test of endurance.

You'll also have 3 strategically placed feeding stations along the route, at Ballymccarbry, Ballmanult, and Mahon Bridge, which are vital for restocking your supplies.

Core Fueling Principles: Your Body's Demands

For an endurance event of this magnitude, your body will rely heavily on carbohydrates for sustained energy. You also need to stay on top of your fluids and electrolytes.

Carbohydrates: Aim for 90 grams of carbohydrates per hour of cycling. This can come from a mix of gels, energy bars, chews, and carbohydrate-rich drinks.
Fluids: Target 500-1000 ml of fluid per hour, adjusting based on your sweat rate and the day's temperature (September can still be hot!) If you’re a heavy sweater, ensure you’re pushing for the higher limit.
Electrolytes: Crucial for replacing what you lose in sweat, especially sodium. Ensure your fluids contain electrolytes or supplement with tablets. Aim to use products that give you 500mg of sodium per hour.
So to sum up, a rider finishing the 150km race in 5 hours will need a total of

Your Fueling Plan for L'Étape Ireland 2025

1. Days Before: The Carb-Load

In the 1-2 days leading up to September 28th, focus on topping up your muscle glycogen stores. Aim for 8-12 grams of carbohydrate per kilogram of body weight per day. For a 70kg rider, that’s 560-840g of carbs per day.
Practice this in training. There’s still plenty of time to go, so make sure you practice your carb load at least one month out. You don’t wanna run into any gut-related surprises on race day!
Choose easily digestible, lower-fibre carbs like rice, honey, juice and white bread. Reduce your fat and protein slightly during these days to make room for the higher carb intake.

2. Race Morning: Top Up the Tank

Consume your breakfast 2-3 hours before your start time. Riders are off at 9.30 am, so aim to be up early to eat breakfast around 6.30 am
Target 3-4 grams of carbohydrate per kilogram of body weight from easily digestible, low-fibre sources. Think simple cereals, toast with jam, rice cakes, bananas, juice and sports drinks. For a 70kg rider, aim for 210-280g of carbs.
Stick to what you've practised in training – no new foods on race morning!

3. Plan Ahead: Don’t be Caught Out!

It’s a long and challenging ride, plan ahead and make sure you have what you need: Have you 2-3 bottles for hydration? Gels in your top tube bag to top up your tank? Electrolytes in your bib pocket to add to your water? Have everything you need laid out the night before, and don’t be scrambling for them an hour before the race!

4. On The Route: Consistent Intake is Key

This is where your strategic planning pays off. Don't wait until you're hungry or thirsty; eat and drink consistently from the start.

First Hour:

Even if you feel fresh, start your fueling strategy early. Take your first gel or a few bites of a bar within the first 20-30 minutes, and start sipping your fluid

Conquering the Climbs (Ticincor, Seskin Hill):

Whilst L'Étape Ireland will have plenty of hills throughout the route, the two significant KOM/QOM climbs are Ticincor Hill (4.9km, 7.9%) and Seskin Hill (1.5km, 7.9%). You’ll hit these climbs 19km and 140km into the ride, respectively.
It's crucial to be on top of your fueling going into these hilly sections. Especially Ticinor, as your legs will be feeling the fatigue!
Ensure you consume easily digestible, quick-releasing carbohydrates (like gels or chews) in the 15-20 minutes before you hit the steepest gradients. This provides rapid energy when intensity is highest.
Continue to sip fluids consistently during the climb to maintain hydration, as the exertion will significantly increase your sweat rate.

Utilising Feeding Stations: (Ballymccarbry, Ballymanult, Mahon Bridge)

These are your essential pit stops for restocking!

Feeding Station 1: Ballymccarbry (approx. Km 35)
Feeding Station 2: Ballymanult (approx. Km 95)
Feeding Station 3: Mahon Bridge (approx. Km 120)
Plan your stops: Don't rely solely on these. Carry enough fuel and fluids to cover the distance between stations.
Re-stock, don't just consume: Use the stations to refill bottles and grab easy-to-carry items (bananas, energy bars) that you can eat later on the bike.
Know what's offered: Try to find out what will be available at the stations beforehand so you're not surprised.

Sprint Challenge: (Lemybrien)

115km in, you’ll encounter the sprint challenge at Lemybrien. Similar to climbs, ensuring you're topped up with carbs before this will ensure you’ll be able to crank on the pedals hard and get every bit of speed out of your bike.
If you’re utilising caffeine throughout your race, and want to nail the sprint, make sure you get this on board 30 minutes to 1 hour before the sprint, so the caffeine levels have time to peak.

Consistent Hydration:

Keep sipping your fluids every 10-15 minutes throughout the ride, not just when you feel thirsty. This is critical on those winding roads and exposed sections. Refill your bottles at the aid stations and add in some electrolyte tablets if you have them.

5. Post-Race Recovery: The Golden Window

Immediately after crossing the finish line, focus on replenishing those depleted glycogen stores and kick-starting muscle repair.
Aim for a combination of carbohydrates (1g/kg) and protein (0.5g/kg BW) within the first 30-60 minutes. A recovery shake or a balanced meal with easily digestible carbs and protein works perfectly.
Continue to rehydrate thoroughly over the next few hours.

Key Takeaways for L'Étape Success!

Practice Your Plan: Your fueling strategy is just as important as your training miles. Practice exactly what you plan to eat and drink on race day during your long training rides.
Listen to Your Body (But Don't Wait): Understand your hunger and thirst cues, but stick to your planned intake schedule to prevent hitting the wall.
Carry Enough: Don't underestimate the demands of 150km and 1737m of climbing. Ensure you have ample fuel and fluids between aid stations.