Guide: The Crossing – A Multi-day Fuelling Plan
When taking on multistage events, your nutrition and fuelling plan becomes even more important. For a one day event you may be able to just ‘wing it’ but when riding back to back, a bad day on the nutrition front can seriously catch up with you the next day. When taking on such a challenging event, preparation is key. Studying the event information is always a must before getting to start line. The Crossing, for instance, is three days of off-road fun. The days are long and lumpy and to be able to keep going, paying attention to your nutrition before, during and after is going to be very important if you want to see the finish line in Scarborough and get that well-earned ice cream To get the best understanding of the diet needed to succeed, Ribble Cycles spoke to Annie Simpson, an expert nutritionist from OTE Sports, to find out what is needed to take on this feat.
Before the event
Your start each day can take place from 7am. Nutritionist Annie Simpson would strongly advise not skipping breakfast despite the early start. Having a meal three hours before you start exercising is the ideal, but in this case it just won’t be practical. Annie advises having breakfast at 6am at the latest as this will allow it time to settle before you set off. Something like a big bowl of porridge is ideal as it is high in slow release carbohydrates to fuel the first part of your day. 
Fuelling during the event
Each day on The Crossing you will have one pit stop during the day to top up those energy supplies. Simpson explains that there will be a whole host of snacks and drinks on offer, but having extra food with you is going to be important too. “Did you know that when cycling our body tends to use our carbohydrate supplies, especially when the going is tough. The only problem with this is out supplies are limited, so if we want to be able to keep to a good pace and not ‘hit the wall’ we need to make sure we keep replenishing these carbohydrates stores.” “How you do this is up to you. Whether it is a banana, an OTE Anytime Flapjack Bar or an OTE Energy Drink, it doesn’t matter. Just as long as you are giving your body the energy it needs” she adds. Annie confirms that you need to take on board 60g of carbohydrates per hour of moderate to intense riding. Here are Annie’s ideas of what 60g of carbohydrates could look like:
- 500ml of OTE energy drink+ a medium banana
- Medium slice of flapjack + an OTE energy gel
- 2 small cereal bars + a half an OTE Duo Bar
- Small jam sandwich + small slice of flapjack
- 500ml of OTE energy drink + OTE Anytime Bar
“Work out how long you expect to be riding for and make sure you are carrying the means to get through this or at least have some money to stop and refuel with. Remember you will have your Pit Stop to help and there are also unmanned water stations along the way to top-up your bottle.” Annie stresses the importance of not neglecting hydration. “Did you know: As little as a 2% loss in body weight through sweating has been shown to reduce performance, so don’t compromise your training by forgetting to drink. “Approximately 500ml per hour should be sufficient or try and stay just ahead of the feeling of thirst. Using products such as OTE energy drink makes for a much more palatable, lighter on the stomach and enjoyable drink, whilst providing carbohydrates and electrolytes too. Dehydration can not only lead to loss of performance but concentration too, and for 3 days of off road riding, concentration is going to be important for riding safe.”
After the event
Simpson stresses that when riding back to back days, nutrition for recovery or re-fuelling is very important. “As soon as you finish riding each day, don’t switch off, think recovery! Within 30 minutes of finishing exercising the best way to kick start recovery is to consume a recovery drink. This supplies protein to help with muscle soreness, carbohydrates to replenish the fuel stores you have used and fluid to help you get back on top of hydration. Then resume your usual meal pattern as soon as possible. Each meal needs to be high in carbohydrate (aim for around 50% of your plate) and have a portion of protein if you really want to maximise your recovery.” Annie continues: “Try having a high protein snack before you go to bed, something like an OTE Protein Bar would be great. This can help with reducing muscle soreness overnight and getting you ready for the next day. “Then it is just a case of repeating this for three days, until you reach the finish line. Start your preparation and planning now to make sure you get the most out of yourself during The Crossing.” Good luck in your next challenge!
Best Road Bikes for Beginners: A Complete Guide to Getting Started
New to road cycling and drowning in jargon? This guide cuts through the noise. We break down what actually matters on your first road bike, from comfort to gearing, and show you which options suit real UK riding. No hard sell. No tech waffle. Just straight-talking advice to help you choose a bike you will actually enjoy riding.
When To Service Your Bike? A Practical Guide for Every Rider
Looking after your bike doesn’t start and end with a clean after riding. Regular servicing keeps it working at its best, no matter how often you ride. The tricky part is knowing when a service is needed. Too early feels unnecessary. Too late and the problems have already crept in. This guide breaks it down simply so you can ride more and worry less.
Staying Motivated: Winter Wisdom From The Ribble Family
When winter kills your motivation, even the pros feel it. The difference is they’ve built strategies that keep them riding when willpower runs out. Here’s how they stay consistent, break through the slump, and keep the pedals turning through the toughest months.
10 weeks down and far from decided: here’s why to join now
Ten weeks in and building momentum. Join the Ribble Winter Racing Series now - your best 10 results count. Race hard, miss weeks, progress.
Podiums, Progress and Proper Riding
2025 was a year of real momentum at Ribble. From podium finishes across the global gravel scene to the launch of 22 new bikes, progress showed up where it matters most. Here are the moments and machines that defined our 2025.
Best Road Bikes 2026
A clear guide to choosing the right road bike for how you actually ride, cutting through the noise to explain what actually makes a road bike ‘the best’ in 2026.
Get Back To Cycling Training Plan
This 4-week plan is designed to increase your FTP with targeted threshold work, sweet spot training, VO₂ max intervals, and progressive endurance—building the adaptations needed to hold higher power for longer.
The Rise of Women’s Gravel Riding and What’s Coming in 2026
Gravel riding isn’t just a trend, it’s a movement. And women are at the heart of it. Here, we dig into why women’s gravel riding is booming, what the data tells us, and where the next wave of growth is heading.
Shimano 105 - The GOAT Groupset?
Shimano 105 is the groupset riders trust when they want pro-level performance without the pro-level price. With both mechanical and Di2 options now available, it might just be the GOAT. Here’s why.
SPORTFIT: Why Flatbar Bikes Might Be Right For Your
Flat bars just make riding feel easy again. No ego, no overthinking, just control, comfort, and a bike you actually want to use every day. If you want riding to feel simpler, more natural, and way more enjoyable, this is worth a read.
Clean: A Quick Wash Guide With Tom Couzens
Winter rides = filthy bikes. But it doesn’t need to be a chore. Ribble Ambassador Tom Couzens shares a quick 10-minute clean that keeps your bike running smooth and makes getting back out tomorrow a whole lot easier.
Commuting: Your Daily Training Opportunity
About 6.7% of British workers cycle to work and many turn these commutes into effective training sessions, combining fitness goals with daily travel.