The 5 phases of race day fuelling — the complete system, and why skipping one phase breaks the rest

Phase 1 · Carb Loading — how much to eat by race format, exactly what to load with (and what to avoid), plus a real load-day example

Phase 2 · Race Morning — the 2-hour pre-race meal, the nervous-gut fix, caffeine done right, and the 30-minute top-up

Phase 3 · Between Races — what to eat in your window, and how to match your fuel to the time you've got

Phase 4 · Hydration — why you cramp even when you drink all day, how to find your personal sweat rate, and your full race-day hydration protocol

Phase 5 · Post-Race Recovery — the 30-minute window that decides how you feel all week, plus back-to-back Saturday/Sunday racing

The 4-week integration plan — stack the phases one at a time so it actually sticks

What doesn't work — the common fuelling mistakes costing riders positions, and what to do instead

Troubleshooting — in-the-moment fixes for cramping, hitting the wall, and fading in your final race

Print-and-keep race day timelines — six formats: Amateur MX, Pro MX, NZ MX, Amateur Enduro, Pro Enduro and Cross Country. Find yours, print it, tape it to the trailer.