How real-time problem-solving and systematic planning enabled one cyclist's successful journey across Britain
"Thanks mate. I truly don't think I could have found it so within my capabilities without having the advice from you, so you've been very much part of the team👍."
These words from Peter, texted from John O'Groats after completing one of Britain's most grueling cycling challenges, capture what separates successful ultra-endurance attempts from abandoned dreams. After approximately 900 miles, 14 days, and one critical moment on Day 2 when severe acid reflux threatened to end his Land's End to John O'Groats (LEJOG) journey, Peter's success story demonstrates why systematic nutrition planning isn't a luxury in ultra-endurance events—it's essential.
To read more about Peter’s story, his motivation for taking on LEJOG and to donate, please see the following link
The Challenge at Hand
LEJOG represents one of Britain's most demanding cycling challenges—900+ miles across varied terrain and weather conditions over 9-14 days. The numbers alone are staggering: daily energy expenditure can reach 6,000+ calories (three times normal intake) while maintaining digestive tolerance and recovery capacity day after day.
Peter, a fit and experienced cyclist in his early 60s, approached me for nutrition support after struggling with previous multi-day events. As a registered dietitian with 14 years of experience in the UK and a strong passion for sports nutrition, I recognized that his challenge would demand entirely different strategies than single-day events.
Ultra-endurance events operate by different rules than conventional endurance sports. The challenge isn't just sustained effort, but maintaining that effort while managing complex physiological adaptations over multiple days.
Building the Nutritional Framework
Developing a nutrition plan for ultra-endurance requires systematic precision. For Peter, an 84-kilogram cyclist potentially burning 6,000 calories daily, the equation looked like this:
Base metabolic needs: 1,800-2,000 calories (basic human functions)
Cycling demands: 2,450-4,000 additional calories (the challenge itself)
Total daily requirement: 4,250-6,000 calories (fuel for transformation)
Beyond calories, we needed to orchestrate optimal macronutrient timing:
Carbohydrates (6-10g per kg body weight daily): Primary fuel for sustained effort
Protein (1.5-2g per kg daily): Essential for muscle repair during multi-day stress
Fat (1-1.5g per kg daily): Sustained energy and hormone production
The comprehensive 15-page nutrition guide I developed wasn't just about delivering the right calories—it was about creating a decision-making framework for when Peter was 400 miles from home, in rainy Scotland (no offence Scotland!), physically and mentally fatigued.
When Planning Meets Reality: The Day 2 Crisis
Day 2 brought the test that would validate our systematic approach. Peter messaged with severe acid reflux that was compromising his ability to eat—a potentially event-ending problem requiring immediate intervention.
"Hi Luke, at the end of the second day and going well, although I have developed some acid reflux. From what you said previously about how much the gut can process, I think it's likely that I've been overeating, perhaps. It has been very hilly, so could it be that my body is pushing for the hills and not digesting food efficiently? Anyway, can you recommend anything that might ease the acid reflux without harming the digestion..."
The timing was critical. Day 2 represents when initial energy stores are depleted but physiological adaptations haven't stabilized. Nutritional deficits here become increasingly difficult to recover from as fatigue accumulates.
Evidence-Based Problem Solving
Drawing on my clinical experience from my time as a registered dietitian in the UK, we needed rapid intervention across multiple domains:
Immediate relief: Control symptoms without compromising energy intake
Long-term sustainability: Prevent recurrence for remaining days
Strategic maintenance: Sustain 6,000 daily calories while minimizing gastric irritation
The solution involved both immediate pharmacological relief and strategic dietary modifications:
For immediate symptom control, I recommended over-the-counter options that wouldn't compromise his multi-day performance. While Gaviscon provides effective relief, it can cause constipation—problematic during a demanding physical challenge. Instead, I suggested cold milk as a natural antacid (flavored varieties could add both relief and calories), alongside over-the-counter ant-acid tablets (esomeprazole or famotidine), which provide effective acid suppression without the constipation risk.
We also shifted from large meals to frequent smaller feedings, prioritizing:
Smooth nut butters (high calories, minimal irritation)
Oatmeal with banana and maple syrup (easily digestible carbs)
Avocado (healthy fats without excess acid stimulation)
Rice with olive oil (simple carbs that empty quickly)
Successful Resolution
The intervention worked. Following our reflux management strategy, Peter reported no further digestive complications throughout his LEJOG completion.
"No more acid reflux thanks to your advice, which also means I'm eating well in the evenings and enjoying it 🙂👍"
By Day 10, he was progressing steadily toward John O'Groats with stable nutrition and confidence intact.
Key Principles for Ultra-Endurance Success
This case study demonstrates several crucial elements:
Systematic Preparation: Comprehensive planning creates the foundation for effective problem-solving under pressure
Rapid Response: Quick identification and intervention prevents minor issues becoming performance-limiting problems
Evidence-Based Solutions: Scientific knowledge provides confidence when trial-and-error approaches are too risky
Professional Expertise: Specialized knowledge enables confident decision-making during physical and mental stress
Broader Applications
These principles apply across ultra-endurance disciplines:
Multi-day bikepacking and touring
Ultra-distance running and triathlon
Multi-stage cycling events
Adventure racing and expeditions
The systematic approach—preparation, evidence-based problem-solving, real-time adaptability, and professional support—remains consistent regardless of specific sport or distance.
Conclusions
Peter's successful LEJOG completion illustrates how professional nutrition support transforms potential event-ending challenges into manageable obstacles. Even experienced athletes benefit from systematic approaches when pushing physiological limits.
Ultra-endurance nutrition consulting requires integration of scientific knowledge, systematic planning, and real-time problem-solving capabilities. The complexity of multi-day energy balance, hydration management, and digestive tolerance demands expertise that extends beyond general nutrition knowledge.
For athletes considering major endurance challenges, professional nutrition planning can significantly impact both performance and completion rates. The goal extends beyond simple completion to optimization of performance and experience throughout the challenge.
Ready to tackle your own ultra-endurance challenge?
Professional sports nutrition consultation provides the systematic approach and evidence-based problem-solving expertise demonstrated in Peter's LEJOG success.
Contact me to discuss your goals and develop your personalized nutrition strategy.
www.the-nutri-coach.com the_nutri_coach@outlook.com
