This post breaks down every product we used at Cape Epic, the science supporting each choice, and the practical reasoning behind our strategy. Most of our products were sourced through The Feed, which made the logistics of packing for a 2.5 week trip to South Africa very manageable. The ability to search by carbohydrate content, sodium level, product type, and price is something I rely on for events like this. Also, being able to choose single-serving packets allowed me to try products in advance so that when it came to packing for our trip, I knew exactly what we needed, and how much.
One principle guided everything: every product in this article was tested extensively in training.
Fun fact. Karel and I each consumed between 120-180g carbohydrates per hour per stage. That averages to around 4680 grams of carbohydrates or almost 19,000 calories from sugar over 8 stages.
DURING THE STAGES
During a stage race, the overarching goal is simple: keep the muscles fed and keep the mind sharp. And you aren't just fueling that current stage, you are protecting the body from getting depleted so that you can recover quickly for the next day. With stages averaging 5–7+ hours, there was no margin for fueling error.
INFINIT Premium Fructose Fuel · Purchased from INFINIT
Primary Intra-fueling nutrition
This was the foundation of our fueling strategy. I mixed ~80–90g of carbohydrate (with 600mg sodium) per 26-ounce bottle, which lasted 1 hour. I mixed my bottles in advance (the day prior) and poured 3 bottles into my 2L USWE hydration bladder (I used a 1.5L on the prologue and first stage but quickly realized that I needed more to limit frequent stopping as the weather was in the 80's most days at the peak of the day). I purchased a 2L bladder at the USWE expo tent after stage 1. I brought three 12-serving bags of INFINIT Fructose plus a dozen individual 120g carb packets (Lemon Lime). For the bags, I rotated through three flavors — Grape, Orange and Fruit Punch — to prevent taste fatigue. After the first two stages, I realized I could benefit from more carbohydrates so in addition to the 80-90g carbs per hour, I also took in 1-2 USN gels per hour for an additional 50-80g carbs (totaling 150-170g carbs per hour). I would concentrate 1 bottle (in my frame) with 2-3 bottles worth of INFINIT and when we got to an aid station around 3 hours in each stage, I would mix that bottle with plain water in my hydration pack. Occasionally I would take a few sips of coke from the aid station (paper cup).
The Science
INFINIT Premium Fructose Fuel uses a multi-carbohydrate blend designed to achieve a 2:1 glucose-to-fructose ratio. The science behind this is well established. Glucose is absorbed in the intestine via the SGLT1 transporter, which becomes saturated at around 60g per hour. Fructose is absorbed through an entirely separate transporter -GLUT5- meaning both can operate simultaneously and independently. Multiple peer-reviewed studies confirm that combining glucose and fructose at a 2:1 ratio allows athletes to absorb beyond 60g of carbohydrate per hour, with some research supporting up to 120g/hour for well gut-trained athletes.
Research comparing glucose-fructose combinations to glucose-only solutions has found performance improvements of 8–18% in time trials. Additionally, fructose co-ingestion may reduce gastrointestinal distress when carbohydrate intakes exceed 1.2g/kg/hour (which is a main concern when you are consuming 80–90g per bottle for 5+ hours a day across 7 days. Fructose co-ingestion also accelerates post-exercise liver glycogen repletion, which is particularly valuable in a stage race context where recovery time between efforts is limited.
Varying flavors was intentional. Sensory-specific satiety (the reduction in palatability of a food or flavor after repeated exposure) is a real obstacle in long distance racing, especially multi-day racing. Rotating flavors helps sustain intake motivation when appetite is suppressed by fatigue.
Never Second C90 (90g Carbohydrate Drink) · Purchased from Never Second
Secondary Intra-Fueling Carbohydrate
I brought a few individual sachets of Never Second C90 in Orange as a deliberate contrast to the INFINIT - different taste, different consistency, but same carbohydrate science. Each sachet delivers 90g of precision carbohydrate using the proven 2:1 glucose-to-fructose ratio, with 200mg of sodium per serving. Its pH-neutral, isotonic formula is designed to minimize GI distress at lower concentrations.
Because C90 is lower in sodium than the INFINIT (200mg vs. 600mg per serving), I used it strategically on the stage that had cooler morning temperatures (and rain) and a lower sweat rate (this is an example of how sodium needs should vary with environmental conditions).
The Science
The dual-transporter mechanism is the same as above: independent SGLT1 and GLUT5 absorption pathways allow higher carbohydrate oxidation rates than either glucose or fructose alone. The isotonic, pH-neutral formulation is particularly important for high-rate carbohydrate consumption, as it supports fluid absorption and reduces the osmotic stress that can trigger GI complaints during prolonged exercise. Research consistently identifies GI distress as one of the primary limiting factors in endurance performance, making formulation characteristics nearly as important as the carbohydrate content itself.
Because I routinely use these products in training (in similar amounts), my gut was tolerated to digest 90g per hour. Because I was not running off the bike, the additional carbohydrates that I consumed from gels did not concern me in terms of GI distress (I had none from sport nutrition) and actually surprised me with how great I felt with consuming 120-150g carbs per hour.
USN 100 Calorie Vooma Ultra Energy Gel & USN 160 ISO Gel · On-course
On-Course Supplemental Carbohydrate & Sodium
These gels were available on-course as part of Cape Epic's title nutrition sponsorship, and we used them strategically as supplemental carbohydrate alongside our bottle nutrition. The 160 ISO Gel delivers 40g of carbohydrate and whopping 750mg of sodium per serving! This is an unusually high sodium concentration in a gel but the sodium is important for blood volume. The 100-calorie gel provides 25g of carbohydrate and 150mg of sodium. Both come in a range of flavors including unflavored, and caffeine options at 50mg or 100mg were beneficial when an extra cognitive boost was warranted.
The consistency of both products made it easy to consume in one large swallow. Karel would carry the gels and open them for me so that all I had to do was take one hand off the bar for a few seconds to slurp down the gel. When you are riding technical single track at threshold, fumbling with a difficult gel wrapper or fighting a thick texture is a real problem. The taste wasn't great but the product worked.
The Science
Energy gels are a concentrated source of carbohydrate. The downside of most gels are they are very low in sodium. The elevated sodium in the 160 ISO Gel (~750mg) is critical when sweat sodium losses can be substantial. Research on sweat composition confirms wide individual variability in sodium loss rates, and athletes with higher sweat sodium concentrations benefit from more aggressive sodium replacement to maintain plasma volume and delay fatigue. Caffeine, when used in gels at doses of 3–6mg/kg body weight, has extensive evidence for improving endurance performance, reducing perceived exertion, and supporting cognitive function during fatigue, which are all relevant to a stage race in which mental sharpness on technical descents has real safety implications.
Recovery Between Stages
This is where the nutrition really mattered. In a stage race, everything that happens between two stages is critically important. This time should be seen as time-sensitive period that determines whether you show up to the next start line with functional legs and an alert mind or an empty body and unmotivated attitude. With less than 18 hours between stages (plus tent camping, communal meals, hot weather, and disrupted sleep filling most of that window) precise recovery nutrition mattered enormously.
GU Roctane Protein Recovery Drink Mix · The Feed
Immediate Post-Stage Recovery
Immediately after each stage, we mixed a single-serving packet of GU Roctane into water. I brought a dozen packets in Vanilla (my preference) and Chocolate (Karel's). The formula contains 20g of protein, 30g of carbohydrate, and 250mg of sodium. I chose this product because it mixes completely in cold water with no clumps (a practical non-negotiable when you have no access to blenders, shakers, or anything other than a water tap at the Cape Epic tent site). Plus, this product tastes delicious - like a milkshake.
The Science
The 30-60 minute post-exercise window is a critical period for initiating muscle protein synthesis and glycogen replenishment. Research shows that approximately 20g of protein consumed immediately after exercise is sufficient to maximize muscle protein synthesis rates in most athletes. Studies have shown that post-exercise protein consumption reduces muscle strength loss and accelerates recovery of muscle function, which is especially relevant when the next bout of intense exercise is less than 24 hours away.
The co-ingestion of carbohydrate with protein supports glycogen resynthesis, particularly when carbohydrate intake is suboptimal relative to the full 1.0–1.2g/kg/hour recommendation. Given that food availability and appetite suppression after hard stages make hitting carbohydrate targets purely through food challenging, the 30g of carbohydrate in the Roctane mix contributed meaningfully to that window. The 250mg of sodium also supports rehydration by stimulating thirst and improving fluid retention. We would have these recovery drinks after we showered and before we ate our post-workout meal that was provided immediately after the stage.
The Science
Tart cherries are one of the most concentrated natural sources of anthocyanins, a class of flavonoid antioxidants with demonstrated anti-inflammatory properties comparable in some respects to NSAIDs — without the gastrointestinal and renal risks that make ibuprofen a problematic choice in endurance events. A systematic review published in PubMed found that tart cherry supplementation significantly reduced inflammatory biomarkers IL-6 and IL-8 following exercise.
Research involving cyclists during simulated multi-day racing found that tart cherry juice consumers maintained better power output and showed significantly lower creatine kinase levels (a marker of muscle damage) compared to controls. For our purposes, after 5–7 hours of daily mountain biking through demanding terrain and extremely steep climbs, we needed our muscles to repair as quick as possible.
KetoneAid Veech Ketone Ester Shot (5g KME) · Purchased Online
Post-Stage Recovery & Cognition Support
After each stage, Karel and I shared one bottle of KetoneAid, taken alongside the tart cherry juice as part of our recovery protocol. KetoneAid uses the Veech Ketone Monoester (KME) which is the primary molecule used in the majority of exogenous ketone clinical research and the same compound reportedly used by multiple Tour de France teams. Each bottle contains 5g of KME.
I want to be transparent about the current state of the evidence here. The research on exogenous ketones and acute endurance performance is mixed. Some studies have shown no benefit but many athletes feel a cognitive boost and a feeling of delayed fatigue during exercise. Where the evidence is more compelling is in the post-exercise recovery context.
The Science
Research has demonstrated that exogenous ketone monoester ingestion during post-exercise recovery stimulated a meaningful increase in serum erythropoietin (EPO) concentrations — a hormone that promotes red blood cell production and oxygen delivery. While longer-term confirmation of this effect is still being investigated, the post-exercise EPO response is a natural, plausible mechanism for supporting adaptation across consecutive race days. Additionally, consistent KME consumption during a 3-week training overload period in one study counteracted symptoms of overreaching and improved endurance performance. This relates to the physiological demands of an 8-stage race.
For stage racing, where the concern is not a single maximal effort but cumulative recovery and sustained performance across days, the post-exercise application of ketone esters is better supported than the acute pre-exercise application.
Enervit PURE-PRO 50% Protein Bar · The Feed
Between-Meal Protein Supplement
As a 33-year vegetarian, I am used to limited vegetarian options when I travel. For this event, I came prepared. With 28g of high-quality protein per bar, this product filled a critical gap in our between-meal protein intake. The vegetarian protein options at Cape Epic's post-race and dinner meals were limited (as expected) so rather than falling short on my daily protein targets, the Enervit bar provided a reliable, portable, and easy solution between meals.
The Science
Protein distribution across the day is as important as total daily intake for maximizing muscle protein synthesis. Research suggests that consuming 20-30g of protein at each eating occasion (rather than concentrating protein in one or two meals) optimizes the muscle protein synthesis response. In a stage race context where caloric intake from food is often depressed by fatigue, appetite suppression, and limited menu options, a high-protein bar (alongside a high-protein recovery drink) is a practical tool for maintaining adequate intake between formal meals.
Night Recovery: Supporting Sleep and Muscle Relaxation
Eight consecutive nights of sleeping in a tent, on rain-soaked ground, with 4:50am alarms and pre-race nerves, meant sleep quality was already compromised before we even factored in muscle fatigue. The truth is that we were very sleep deprived throughout this event. But we tried to do everything that we could do optimize recovery while we slept.
SwissRX Muscle Relaxation · The Feed
Pre-Sleep Muscle Recovery & Relaxation
Instead of reaching for ibuprofen or other NSAIDs (which carry gastrointestinal, renal, and cardiovascular risks during sustained multi-day endurance efforts or during long distance events like an Ironman or marathon), we used SwissRX Muscle Relaxation before bed to support muscle relaxation and sleep quality. The formula combines GABA, Glycine, Cramp Bark, Dong Quai, Vitamin B6, and Magnesium, each targeting a different aspect of neuromuscular recovery.
The Science
GABA is the primary inhibitory neurotransmitter in the central nervous system. By reducing neuronal excitability, it has a calming effect on overactive neuromuscular signaling, including the kind that contributes to nighttime cramping and muscle spasm following prolonged, intense exercise. Glycine is a non-essential amino acid that also functions as an inhibitory neurotransmitter, working synergistically with GABA to support neuromuscular relaxation. It is also a precursor to creatine, which supplies energy to nerve and muscle cells, and is found in elevated concentrations in muscles, skin, and connective tissue.
Magnesium plays a critical role in regulating calcium influx into muscle cells. When magnesium is depleted (a state that is accelerated by sweating, urinary losses, and the physiological demands of multi-hour exercise) calcium can remain elevated in muscle cells, contributing to cramping and impaired relaxation. Research in athletes confirms that magnesium requirements increase with exercise intensity and that subclinical deficiency can accumulate during sustained competition, leading to muscle cramps, soreness, and impaired recovery.
Vitamin B6 is required to convert glutamic acid to GABA in the body, making it a necessary cofactor for the relaxation pathway this formula is designed to support. Cramp Bark and Dong Quai are traditional botanical compounds with research supporting smooth muscle relaxant and anti-spasmodic effects, providing complementary support alongside the more mechanistically studied ingredients.
Daily Hydration Support
SOS Daily Hydration Drink Mix · The Feed
Pre-Stage Morning Hydration
Karel is not a natural water drinker, which in a hot and dry race environment can be a real performance liability. Each morning before the stage, he consumed one packet of SOS mixed into water. With 330mg of sodium and a comprehensive micronutrient profile (Vitamin B6, B12, C, and D, Folic Acid, Potassium, Magnesium, and Zinc) SOS contributed to pre-race hydration status and micronutrient coverage. Available in delicious flavors including Rainbow Sherbet, Watermelon, Mixed Berry, and Lemon, it was easy to rotate options to avoid flavor fatigue.
The Science
Pre-exercise hydration status directly impacts thermoregulation, cardiovascular function, and performance. Sodium is the primary osmotic driver of fluid retention. Consuming electrolytes with fluid in the hours before exercise supports plasma volume maintenance and may delay dehydration onset during the stage. The B-vitamin complex in SOS supports energy metabolism (B6 and B12 are cofactors in carbohydrate and amino acid metabolism), and Vitamin D has emerging evidence for its role in muscle function and immune competence, both relevant during a week of high physiological stress in a competitive environment.
Within-Stage Cognitive & Energy Support
Kenetik Ketone Concentrate · The Feed
Cognitive Focus & Sustained Energy
Kenetik is a clean, sugar-free, caffeine-free ketone concentrate powered by bio-identical ketones, formulated specifically to avoid the bitterness (and grossness) that makes many ketone esters difficult to consume without gagging. Each 1 oz serving provides 12g of ketones, and each bottle contains 4 servings (48g of ketones total). I brought 3 bottles and used them across the event by portioning the concentrate into daily hydration packs and bottles. For me and Karel, I added two capsules of Kenetik Ketone Concentrate per 26-ounce bottle per hour during every stage.
The primary reason I included Kenetik within stages (distinct from the KetoneAid ester used in recovery) was cognitive. Technical mountain biking demands sustained attention, rapid decision-making, and focus at a level that traditional endurance events do not. After hours of riding, mental fatigue is a critical factor just like physical fatigue. Neither Karel or myself experience any sleepiness or low energy levels throughout each stage - despite being sleep deprived.
The Science
Beta-hydroxybutyrate (BHB), the primary ketone body, can cross the blood-brain barrier and serve as a fuel source for the brain independently of glucose. There is growing evidence that exogenous ketosis supports cognitive function, focus, and mental stamina during prolonged physical effort, even in the context of adequate carbohydrate intake. Calories from ketones, unlike calories from carbohydrate or fat, cannot be converted to and stored as fat, they are metabolized directly for energy, making them a metabolically clean addition to an already high-carbohydrate fueling strategy.
The Strategy Behind the Strategy
Every product in this article was selected based on three criteria: the research supports it, I have tested it personally (besides USN on course nutrition), and it serves a specific, defined purpose in our fueling system. Nothing was included because it was a trend or because an influencer recommended it.
The logistics of sourcing single-serving packets of nearly all of these products through The Feed made the preparation process incredibly easy. Rather than buying full containers of ten different products, I could order exactly what I thought we needed in single servings, try things out over a few workouts and then order exactly what we needed. For a trip to South Africa where we were limited in bag space (and weight) and we could not resupply mid-event, I needed to be precise on what we would need.
Many athletes look at sport nutrition products as "too expensive" or "not necessary" but I feel it's important to invest in the necessary products to support training, racing and your health as these products are scientifically designed to help the body perform under intentional stress to allow for fitness gains.
While I found the fueling process tedious day after day, for 8 days, I kept it simple. I knew what we needed and I made sure we had what we needed.
There were several morning at Cape Epic when the alarm went off at 4:50am and neither of us could imagine another 5+ hours of racing our mountain bikes on unknown terrain. But we did. For almost 40 hours across 8 days. Not just because we had the physical fitness but because we gave them every reason to. That's what nutrition does when you take it seriously. It doesn't guarantee the outcome. It just makes sure the outcome isn't decided by something you could have controlled.
DURING THE STAGES
During a stage race, the overarching goal is simple: keep the muscles fed and keep the mind sharp. And you aren't just fueling that current stage, you are protecting the body from getting depleted so that you can recover quickly for the next day. With stages averaging 5–7+ hours, there was no margin for fueling error.
INFINIT Premium Fructose Fuel · Purchased from INFINIT
Primary Intra-fueling nutrition
This was the foundation of our fueling strategy. I mixed ~80–90g of carbohydrate (with 600mg sodium) per 26-ounce bottle, which lasted 1 hour. I mixed my bottles in advance (the day prior) and poured 3 bottles into my 2L USWE hydration bladder (I used a 1.5L on the prologue and first stage but quickly realized that I needed more to limit frequent stopping as the weather was in the 80's most days at the peak of the day). I purchased a 2L bladder at the USWE expo tent after stage 1. I brought three 12-serving bags of INFINIT Fructose plus a dozen individual 120g carb packets (Lemon Lime). For the bags, I rotated through three flavors — Grape, Orange and Fruit Punch — to prevent taste fatigue. After the first two stages, I realized I could benefit from more carbohydrates so in addition to the 80-90g carbs per hour, I also took in 1-2 USN gels per hour for an additional 50-80g carbs (totaling 150-170g carbs per hour). I would concentrate 1 bottle (in my frame) with 2-3 bottles worth of INFINIT and when we got to an aid station around 3 hours in each stage, I would mix that bottle with plain water in my hydration pack. Occasionally I would take a few sips of coke from the aid station (paper cup).
The Science
INFINIT Premium Fructose Fuel uses a multi-carbohydrate blend designed to achieve a 2:1 glucose-to-fructose ratio. The science behind this is well established. Glucose is absorbed in the intestine via the SGLT1 transporter, which becomes saturated at around 60g per hour. Fructose is absorbed through an entirely separate transporter -GLUT5- meaning both can operate simultaneously and independently. Multiple peer-reviewed studies confirm that combining glucose and fructose at a 2:1 ratio allows athletes to absorb beyond 60g of carbohydrate per hour, with some research supporting up to 120g/hour for well gut-trained athletes.
Research comparing glucose-fructose combinations to glucose-only solutions has found performance improvements of 8–18% in time trials. Additionally, fructose co-ingestion may reduce gastrointestinal distress when carbohydrate intakes exceed 1.2g/kg/hour (which is a main concern when you are consuming 80–90g per bottle for 5+ hours a day across 7 days. Fructose co-ingestion also accelerates post-exercise liver glycogen repletion, which is particularly valuable in a stage race context where recovery time between efforts is limited.
Varying flavors was intentional. Sensory-specific satiety (the reduction in palatability of a food or flavor after repeated exposure) is a real obstacle in long distance racing, especially multi-day racing. Rotating flavors helps sustain intake motivation when appetite is suppressed by fatigue.
Never Second C90 (90g Carbohydrate Drink) · Purchased from Never Second
Secondary Intra-Fueling Carbohydrate
I brought a few individual sachets of Never Second C90 in Orange as a deliberate contrast to the INFINIT - different taste, different consistency, but same carbohydrate science. Each sachet delivers 90g of precision carbohydrate using the proven 2:1 glucose-to-fructose ratio, with 200mg of sodium per serving. Its pH-neutral, isotonic formula is designed to minimize GI distress at lower concentrations.
Because C90 is lower in sodium than the INFINIT (200mg vs. 600mg per serving), I used it strategically on the stage that had cooler morning temperatures (and rain) and a lower sweat rate (this is an example of how sodium needs should vary with environmental conditions).
The Science
The dual-transporter mechanism is the same as above: independent SGLT1 and GLUT5 absorption pathways allow higher carbohydrate oxidation rates than either glucose or fructose alone. The isotonic, pH-neutral formulation is particularly important for high-rate carbohydrate consumption, as it supports fluid absorption and reduces the osmotic stress that can trigger GI complaints during prolonged exercise. Research consistently identifies GI distress as one of the primary limiting factors in endurance performance, making formulation characteristics nearly as important as the carbohydrate content itself.
Because I routinely use these products in training (in similar amounts), my gut was tolerated to digest 90g per hour. Because I was not running off the bike, the additional carbohydrates that I consumed from gels did not concern me in terms of GI distress (I had none from sport nutrition) and actually surprised me with how great I felt with consuming 120-150g carbs per hour.
USN 100 Calorie Vooma Ultra Energy Gel & USN 160 ISO Gel · On-course
On-Course Supplemental Carbohydrate & Sodium
These gels were available on-course as part of Cape Epic's title nutrition sponsorship, and we used them strategically as supplemental carbohydrate alongside our bottle nutrition. The 160 ISO Gel delivers 40g of carbohydrate and whopping 750mg of sodium per serving! This is an unusually high sodium concentration in a gel but the sodium is important for blood volume. The 100-calorie gel provides 25g of carbohydrate and 150mg of sodium. Both come in a range of flavors including unflavored, and caffeine options at 50mg or 100mg were beneficial when an extra cognitive boost was warranted.
The consistency of both products made it easy to consume in one large swallow. Karel would carry the gels and open them for me so that all I had to do was take one hand off the bar for a few seconds to slurp down the gel. When you are riding technical single track at threshold, fumbling with a difficult gel wrapper or fighting a thick texture is a real problem. The taste wasn't great but the product worked.
The Science
Energy gels are a concentrated source of carbohydrate. The downside of most gels are they are very low in sodium. The elevated sodium in the 160 ISO Gel (~750mg) is critical when sweat sodium losses can be substantial. Research on sweat composition confirms wide individual variability in sodium loss rates, and athletes with higher sweat sodium concentrations benefit from more aggressive sodium replacement to maintain plasma volume and delay fatigue. Caffeine, when used in gels at doses of 3–6mg/kg body weight, has extensive evidence for improving endurance performance, reducing perceived exertion, and supporting cognitive function during fatigue, which are all relevant to a stage race in which mental sharpness on technical descents has real safety implications.
This is where the nutrition really mattered. In a stage race, everything that happens between two stages is critically important. This time should be seen as time-sensitive period that determines whether you show up to the next start line with functional legs and an alert mind or an empty body and unmotivated attitude. With less than 18 hours between stages (plus tent camping, communal meals, hot weather, and disrupted sleep filling most of that window) precise recovery nutrition mattered enormously.
GU Roctane Protein Recovery Drink Mix · The Feed
Immediate Post-Stage Recovery
Immediately after each stage, we mixed a single-serving packet of GU Roctane into water. I brought a dozen packets in Vanilla (my preference) and Chocolate (Karel's). The formula contains 20g of protein, 30g of carbohydrate, and 250mg of sodium. I chose this product because it mixes completely in cold water with no clumps (a practical non-negotiable when you have no access to blenders, shakers, or anything other than a water tap at the Cape Epic tent site). Plus, this product tastes delicious - like a milkshake.
The Science
The 30-60 minute post-exercise window is a critical period for initiating muscle protein synthesis and glycogen replenishment. Research shows that approximately 20g of protein consumed immediately after exercise is sufficient to maximize muscle protein synthesis rates in most athletes. Studies have shown that post-exercise protein consumption reduces muscle strength loss and accelerates recovery of muscle function, which is especially relevant when the next bout of intense exercise is less than 24 hours away.
The co-ingestion of carbohydrate with protein supports glycogen resynthesis, particularly when carbohydrate intake is suboptimal relative to the full 1.0–1.2g/kg/hour recommendation. Given that food availability and appetite suppression after hard stages make hitting carbohydrate targets purely through food challenging, the 30g of carbohydrate in the Roctane mix contributed meaningfully to that window. The 250mg of sodium also supports rehydration by stimulating thirst and improving fluid retention. We would have these recovery drinks after we showered and before we ate our post-workout meal that was provided immediately after the stage.
Cheribundi Tart Cherry Juice Pure Concentrate · The Feed
Anti-Inflammatory Recovery Protocol
After every stage, I diluted one 2.5-ounce pouch of Cheribundi Tart Cherry Concentrate in a cup of water and we consumed it as part of our immediate recovery protocol. The concentrate is equivalent to approximately 40 tart cherries per serving.
I want to be direct about why I chose this product for Cape Epic specifically, and why I would not recommend this as a daily training supplement. High-dose antioxidant supplementation taken consistently after workouts can blunt the training adaptations the body needs to improve. The cellular signaling that drives fitness gains is partially initiated by the oxidative stress from exercise itself. Suppressing that signal after training sessions is counterproductive. But in a stage race, where the goal is rapid recovery between efforts (rather than long-term adaptation), a natural anti-inflammatory product is extremely valuable.
The Science
Tart cherries are one of the most concentrated natural sources of anthocyanins, a class of flavonoid antioxidants with demonstrated anti-inflammatory properties comparable in some respects to NSAIDs — without the gastrointestinal and renal risks that make ibuprofen a problematic choice in endurance events. A systematic review published in PubMed found that tart cherry supplementation significantly reduced inflammatory biomarkers IL-6 and IL-8 following exercise.
Research involving cyclists during simulated multi-day racing found that tart cherry juice consumers maintained better power output and showed significantly lower creatine kinase levels (a marker of muscle damage) compared to controls. For our purposes, after 5–7 hours of daily mountain biking through demanding terrain and extremely steep climbs, we needed our muscles to repair as quick as possible.
KetoneAid Veech Ketone Ester Shot (5g KME) · Purchased Online
Post-Stage Recovery & Cognition Support
After each stage, Karel and I shared one bottle of KetoneAid, taken alongside the tart cherry juice as part of our recovery protocol. KetoneAid uses the Veech Ketone Monoester (KME) which is the primary molecule used in the majority of exogenous ketone clinical research and the same compound reportedly used by multiple Tour de France teams. Each bottle contains 5g of KME.
I want to be transparent about the current state of the evidence here. The research on exogenous ketones and acute endurance performance is mixed. Some studies have shown no benefit but many athletes feel a cognitive boost and a feeling of delayed fatigue during exercise. Where the evidence is more compelling is in the post-exercise recovery context.
The Science
Research has demonstrated that exogenous ketone monoester ingestion during post-exercise recovery stimulated a meaningful increase in serum erythropoietin (EPO) concentrations — a hormone that promotes red blood cell production and oxygen delivery. While longer-term confirmation of this effect is still being investigated, the post-exercise EPO response is a natural, plausible mechanism for supporting adaptation across consecutive race days. Additionally, consistent KME consumption during a 3-week training overload period in one study counteracted symptoms of overreaching and improved endurance performance. This relates to the physiological demands of an 8-stage race.
For stage racing, where the concern is not a single maximal effort but cumulative recovery and sustained performance across days, the post-exercise application of ketone esters is better supported than the acute pre-exercise application.
Enervit PURE-PRO 50% Protein Bar · The Feed
Between-Meal Protein Supplement
As a 33-year vegetarian, I am used to limited vegetarian options when I travel. For this event, I came prepared. With 28g of high-quality protein per bar, this product filled a critical gap in our between-meal protein intake. The vegetarian protein options at Cape Epic's post-race and dinner meals were limited (as expected) so rather than falling short on my daily protein targets, the Enervit bar provided a reliable, portable, and easy solution between meals.
The Science
Protein distribution across the day is as important as total daily intake for maximizing muscle protein synthesis. Research suggests that consuming 20-30g of protein at each eating occasion (rather than concentrating protein in one or two meals) optimizes the muscle protein synthesis response. In a stage race context where caloric intake from food is often depressed by fatigue, appetite suppression, and limited menu options, a high-protein bar (alongside a high-protein recovery drink) is a practical tool for maintaining adequate intake between formal meals.
Eight consecutive nights of sleeping in a tent, on rain-soaked ground, with 4:50am alarms and pre-race nerves, meant sleep quality was already compromised before we even factored in muscle fatigue. The truth is that we were very sleep deprived throughout this event. But we tried to do everything that we could do optimize recovery while we slept.
SwissRX Muscle Relaxation · The Feed
Pre-Sleep Muscle Recovery & Relaxation
Instead of reaching for ibuprofen or other NSAIDs (which carry gastrointestinal, renal, and cardiovascular risks during sustained multi-day endurance efforts or during long distance events like an Ironman or marathon), we used SwissRX Muscle Relaxation before bed to support muscle relaxation and sleep quality. The formula combines GABA, Glycine, Cramp Bark, Dong Quai, Vitamin B6, and Magnesium, each targeting a different aspect of neuromuscular recovery.
The Science
GABA is the primary inhibitory neurotransmitter in the central nervous system. By reducing neuronal excitability, it has a calming effect on overactive neuromuscular signaling, including the kind that contributes to nighttime cramping and muscle spasm following prolonged, intense exercise. Glycine is a non-essential amino acid that also functions as an inhibitory neurotransmitter, working synergistically with GABA to support neuromuscular relaxation. It is also a precursor to creatine, which supplies energy to nerve and muscle cells, and is found in elevated concentrations in muscles, skin, and connective tissue.
Magnesium plays a critical role in regulating calcium influx into muscle cells. When magnesium is depleted (a state that is accelerated by sweating, urinary losses, and the physiological demands of multi-hour exercise) calcium can remain elevated in muscle cells, contributing to cramping and impaired relaxation. Research in athletes confirms that magnesium requirements increase with exercise intensity and that subclinical deficiency can accumulate during sustained competition, leading to muscle cramps, soreness, and impaired recovery.
Vitamin B6 is required to convert glutamic acid to GABA in the body, making it a necessary cofactor for the relaxation pathway this formula is designed to support. Cramp Bark and Dong Quai are traditional botanical compounds with research supporting smooth muscle relaxant and anti-spasmodic effects, providing complementary support alongside the more mechanistically studied ingredients.
Daily Hydration Support
SOS Daily Hydration Drink Mix · The Feed
Pre-Stage Morning Hydration
Karel is not a natural water drinker, which in a hot and dry race environment can be a real performance liability. Each morning before the stage, he consumed one packet of SOS mixed into water. With 330mg of sodium and a comprehensive micronutrient profile (Vitamin B6, B12, C, and D, Folic Acid, Potassium, Magnesium, and Zinc) SOS contributed to pre-race hydration status and micronutrient coverage. Available in delicious flavors including Rainbow Sherbet, Watermelon, Mixed Berry, and Lemon, it was easy to rotate options to avoid flavor fatigue.
The Science
Pre-exercise hydration status directly impacts thermoregulation, cardiovascular function, and performance. Sodium is the primary osmotic driver of fluid retention. Consuming electrolytes with fluid in the hours before exercise supports plasma volume maintenance and may delay dehydration onset during the stage. The B-vitamin complex in SOS supports energy metabolism (B6 and B12 are cofactors in carbohydrate and amino acid metabolism), and Vitamin D has emerging evidence for its role in muscle function and immune competence, both relevant during a week of high physiological stress in a competitive environment.
Within-Stage Cognitive & Energy Support
Kenetik Ketone Concentrate · The Feed
Cognitive Focus & Sustained Energy
Kenetik is a clean, sugar-free, caffeine-free ketone concentrate powered by bio-identical ketones, formulated specifically to avoid the bitterness (and grossness) that makes many ketone esters difficult to consume without gagging. Each 1 oz serving provides 12g of ketones, and each bottle contains 4 servings (48g of ketones total). I brought 3 bottles and used them across the event by portioning the concentrate into daily hydration packs and bottles. For me and Karel, I added two capsules of Kenetik Ketone Concentrate per 26-ounce bottle per hour during every stage.
The primary reason I included Kenetik within stages (distinct from the KetoneAid ester used in recovery) was cognitive. Technical mountain biking demands sustained attention, rapid decision-making, and focus at a level that traditional endurance events do not. After hours of riding, mental fatigue is a critical factor just like physical fatigue. Neither Karel or myself experience any sleepiness or low energy levels throughout each stage - despite being sleep deprived.
The Science
Beta-hydroxybutyrate (BHB), the primary ketone body, can cross the blood-brain barrier and serve as a fuel source for the brain independently of glucose. There is growing evidence that exogenous ketosis supports cognitive function, focus, and mental stamina during prolonged physical effort, even in the context of adequate carbohydrate intake. Calories from ketones, unlike calories from carbohydrate or fat, cannot be converted to and stored as fat, they are metabolized directly for energy, making them a metabolically clean addition to an already high-carbohydrate fueling strategy.
Every product in this article was selected based on three criteria: the research supports it, I have tested it personally (besides USN on course nutrition), and it serves a specific, defined purpose in our fueling system. Nothing was included because it was a trend or because an influencer recommended it.
The logistics of sourcing single-serving packets of nearly all of these products through The Feed made the preparation process incredibly easy. Rather than buying full containers of ten different products, I could order exactly what I thought we needed in single servings, try things out over a few workouts and then order exactly what we needed. For a trip to South Africa where we were limited in bag space (and weight) and we could not resupply mid-event, I needed to be precise on what we would need.
Many athletes look at sport nutrition products as "too expensive" or "not necessary" but I feel it's important to invest in the necessary products to support training, racing and your health as these products are scientifically designed to help the body perform under intentional stress to allow for fitness gains.
While I found the fueling process tedious day after day, for 8 days, I kept it simple. I knew what we needed and I made sure we had what we needed.
After 39 hours and 39 minutes of racing across 440 miles of South African mountain terrain, I am confident our nutrition strategy helped us move up the ranks in the mixed category while others were fading. Although we had some luck on our side, we kept our bodies fueled and hydrated, we focused on our recovery and we never second guessed our fueling regime.
You don't need to race Cape Epic to take your fueling seriously. Whatever your version of 'Cape Epic' looks like (ex. a marathon, a gran fondo, a hard weekend of training or a big training block) the principle is the same: invest in the process, test everything in advance, and consult with a Board Certified Sports Dietitian to help take away the guessing. Your fueling strategy is one thing that you control before the gun goes off. Don't leave fueling and hydration to chance.
Note: As a sport dietitian, I provide this article for educational purposes. Individual needs vary. If you want to take your performance to the next level or you feel your nutrition is a health/performance limited, reach out to a board certified sports dietitian to develop a fueling plan appropriate for your specific physiology, training status, and event demands.
