In this episode, I sit down with Dougie Gunn, a recreational cyclist who would have once described himself as a “human vacuum” when it came to food. He shares his journey from riding casually and fueling randomly, to taking a more structured and strategic approach to nutrition for endurance cycling. Dougie originally got into cycling as a way to meet people after moving to a new city. What started as social riding quickly evolved into bigger goals, including completing long-distance events like Peaks Challenge. Alongside that, he also manages a medical condition, polycystic kidney disease, which adds another layer to how he approaches nutrition and hydration. We talk about how his understanding of fueling has completely shifted. Before working together, he wasn’t thinking about carbohydrates per hour, hydration strategies, or recovery nutrition. He relied on whatever food was available at rest stops, without considering how it impacted his energy, performance, or recovery. Now, he plans his fueling with intention. He understands how to build a nutrition strategy around his training, how to adjust for longer rides, and how to make decisions based on what his body actually needs rather than guessing. A big part of our conversation focuses on hydration. Because of his kidney condition, Dougie has to be particularly mindful of fluid intake, aiming for several litres per day. We explore how this integrates with endurance training, and how hydration plays a critical role not just in health, but in performance and overall energy levels on the bike. We also unpack his early experiences with carb loading. Like many athletes, his initial attempt was based on common misconceptions, which left him feeling uncomfortable and overly full. Through trial, error, and education, he learned how to approach carb loading in a way that actually supports performance rather than detracts from it. Another key theme is experimentation. From testing different gels and drink mixes to even creating his own DIY fueling options, Dougie shares how important it has been to try different approaches, take notes, and refine what works for him. This process of learning and adapting has been central to his progress. One of the biggest shifts he highlights is how he feels both during and after rides. Instead of finishing completely depleted, he now has consistent energy, recovers faster, and no longer experiences the extreme hunger and cravings that used to follow his training. We also talk about the importance of understanding your own patterns. Keeping a food diary, identifying habits, and building awareness has been a foundational step in helping him make meaningful changes. This episode is a great example of how nutrition doesn’t need to be perfect to be effective. It’s about building the right tools, learning how to apply them, and creating a system that works for your lifestyle, your goals, and your body. -- BECOME A FUELLED CYCLIST 🧰 Get your free Nutrition Assessment: https://www.gemmasampson.com/ceacq ⛽️ Join The Fuelled Team: https://www.gemmasampson.com/join    CONNECT WITH GEMMA 🌐 Website: https://www.gemmasampson.com 🎥 Youtube: www.youtube.com/@drgemmasampson  📸 Instagram: https://instagram.com/drgemmasampson 🎤 Podcast: https://www.gemmasampson.com/podcast/120 🚴 Strava: https://www.strava.com/athletes/5723475