Ultracycling and endurance nutrition: a practical guide with Omar Di Felice

Nutrition and supplementation in ultracycling: what really happens after 10, 20 or 30 hours in the saddleA practical guide to tackling long distances, unsupported riding and gravel enduranceWhen people talk about ultracycling, the first thing they think of is legs. Endurance. The ability to suffer.

But anyone who really takes on long-distance races knows that, after many hours in the saddle, the problem changes completely.

The real challenge becomes:

• managing to eat
• continuing to hydrate
• staying mentally sharp
• avoiding an energy crash
• managing the body without overloading it

And this is exactly where nutrition and supplementation become decisive.

To explore this topic, we gathered the experience of Omar Di Felice, an athlete used to unsupported races, extreme adventures and ultracycling competitions in remote environments.

Why ultracycling is different from traditional cycling
Ultracycling does not simply mean riding for longer.

It means:

• facing efforts of 12, 24, 48 hours or more
• coping with reduced sleep
• feeding yourself self-sufficiently
• maintaining physical and mental efficiency for days

In modern endurance races, and increasingly in gravel too, the body enters a completely different dimension compared with traditional cycling.

As Omar Di Felice explains:

"In ultracycling races, managing nutrition starts to become critical from 10-12 hours onwards and, in longer races, from the second day you need to find a sustainable routine that lets you keep fuelling without also compromising your digestive system."

The real limit? EnergyAs the hours go by:

• the calorie deficit grows
• digestion slows down
• the sense of hunger changes
• the nervous system becomes fatigued

The goal is no longer just to perform: it is to keep functioning.

For years it was thought that taking in carbohydrates was enough.
Today we know that energy management is much more complex.

According to Omar:

"With time and experience I have realised that the role of fats, during events lasting several days and thousands of kilometres, is essential for managing such long and stressful competitions."

Endurance nutrition: what you really needIn modern endurance sport, nutrition must have three characteristics:

• be sustainable
• be easy to absorb
• not overload the digestive system

Current guidelines recommend:

• 60–90 g carbohydrates/hour
• 500–750 ml water/hour

But in unsupported races, theory has to adapt constantly to reality.

Real food or supplements?One of the most interesting things about modern ultracycling is that "real food" is back in the spotlight.

As Omar explains:

"I have managed to adapt to eating whatever I can find. One of the conditions I consider essential is being able to alternate sweet foods with more savoury ones."

In unsupported races:

• space on the bike is limited
• there are not always feed stations
• you have to adapt to whatever you find

That is why:

• real food
• smart supplementation must go hand in hand.

According to Omar, however, some things remain essential:

• high-carbohydrate gels
• amino acids
• anti-catabolic support

The brain needs energy tooDuring very long efforts:

• taste changes
• the palate gets "tired"
• specific cravings emerge

And they should not be ignored.

"The palate and the inputs our nervous system receives are just as important."

Endurance nutrition is not just a metabolic matter: it is also neurological and mental.

Cold, heat and extreme management ColdIn the cold, energy consumption rises dramatically.

As Omar explains:

"During adventures in the cold, calorie consumption increases because thermoregulation comes into play."

In these conditions:

• calorie requirements increase
• the role of fats increases
• denser, more calorific foods are needed

HeatIn the heat, the problem is the opposite:

• appetite drops
• dehydration increases
• it becomes difficult to take in enough calories

According to Omar:

"It is essential to try to eat light but calorific foods even when you are not hungry."

Hydration: the detail that changes everythingMany athletes focus only on carbohydrates.
But in endurance sport, hydration is essential for:

• digestion
• mental clarity
• a steady energy supply

For Omar Di Felice:

"It is extremely important to drink at least one 500-750 ml bottle every hour."

Nutrition can be trained tooOne of the most advanced aspects of modern ultracycling is nutritional training.

Today, simply "putting in the hours" is no longer enough.

As Omar explains:

"I try to train my body to work with as much as 90-120 g of carbs/hour to sustain intense training sessions and improve FTP and aerobic capacity."

The gut needs training too:

• intake frequency
• digestive tolerance
• absorption capacity

are an integral part of performance.

The most common mistakes

• eating only when hunger strikes
• relying exclusively on gels
• underestimating hydration
• not training the gut
• ignoring the body's signals
• starting too fast

As Omar reminds us:

"The body always sends us signals."

Why all this also applies to gravel

• longer races
• unsupported events
• competitive bikepacking

And with it, the importance of nutritional management is growing.

The issues are the same:

• energy
• self-sufficiency
• hydration
• recovery

That is why ultracycling and gravel increasingly share the same nutritional strategies.

The essential setup for tackling long distances, endurance riding and ultracyclingDrawing on the experience gathered with Omar Di Felice, we have selected a setup designed for anyone who wants to take on:

• very long rides
• gravel endurance
• bikepacking
• ultracycling

The kit is called Ultra Endurance Starter Pack and includes instant energy, metabolic and muscle support, and solid nutrition. You can also customise your setup by adding:

• Vitamin D 2000 IU: vitamin D3 tablets
• Ascocid 500 mg: chewable vitamin C tablets
• Volamin 120 cpr: BCAA tablets
• Promeal Powder: recovery support in soluble powder form

With the dedicated code OMAR18 you can get an 18% discount. Enter the code at checkout in your basket before paying; it is valid until 31/12/2026.



Enjoyment must come firstUltracycling is an extreme discipline.
But it should never turn into constant suffering.

As Omar Di Felice concludes:

"Enjoyment must always be at the heart of it."

Because the real challenge of long distances is not just about enduring:
it is about finding a sustainable balance between performance, nutrition and managing your own body.