# Learning from cross-country skiing

Saturday newsletter, sent May 13, 2026 by Daniel Rowland.
Web page: https://saturday.fit/newsletter/2026-05-13-learning-from-cross-country-skiing/

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## · Learning from cross-country skiing ·

Hi Saturday Morning Fan,

This week, we are looking at a recent review on carbohydrate storage and supplementation strategies for endurance performance, with a focus on cross-country skiing. While the sport is specific, the physiological demands and fueling principles apply broadly to endurance athletes.

**Why carbohydrate availability matters**

Carbohydrate is the primary fuel for moderate to high intensity exercise. It supports both sustained efforts and repeated high intensity surges. However, glycogen stores are limited. When glycogen levels fall, the ability to maintain power output declines, leading to fatigue.

In sports with variable intensity, such as cross-country skiing, frequent changes in pace, terrain, and technique increase overall carbohydrate demand and accelerate glycogen depletion.

**Key findings from the review**

The main conclusions of the paper can be summarized as follows:

Carbohydrate availability is a key determinant of performance, particularly during high intensity and prolonged exercise.

Glycogen depletion can occur rapidly, especially during repeated high intensity efforts or variable pacing.

Carbohydrate needs depend on duration and intensity. Short events rely mainly on stored glycogen, while longer events require intake during exercise.

Using multiple carbohydrate sources, such as glucose and fructose, increases absorption and oxidation while reducing GI stress.

Excessive carbohydrate loading before shorter events may increase body mass due to water storage, potentially reducing efficiency.

All strategies should be practiced in training to improve tolerance and execution.

**What does this mean for you?**

First, match your carbohydrate intake to the demands of the session. Not every workout requires maximal intake. Short or low intensity sessions can rely more on stored glycogen, while longer or harder sessions require additional fuel.

Second, avoid the assumption that more is always better. Over-fueling before shorter sessions or races may add unnecessary weight without improving performance.

Third, use multiple carbohydrate sources, such as Speed Nectar, to increase absorption and reduce gut strain during longer sessions.

Fourth, prioritize recovery. If you are training frequently or completing long sessions, carbohydrate intake immediately after exercise is critical to restore glycogen and maintain consistency.

Finally, practice your fueling strategy. The variability of real-world conditions means that execution matters as much as planning.

**The bottom line**

Carbohydrate is central to endurance performance, but the optimal strategy depends on the session. Align your intake with the demands of your training, rather than following fixed targets.

Saturday is designed to help you do exactly this. By adjusting your fueling based on session duration and intensity, it allows you to apply these principles in a practical and individualized way.

**Reference**

_Ørtenblad N, Holmberg HC, Nybo L, Gejl KD. Carbohydrate storage and supplementation strategies for peak performance in cross-country skiing. Scand J Med Sci Sports. 2026._

Have any thoughts, comments, or questions that you'd like to share? Please [email](mailto:info@saturdaymorning.fit) us anytime!

Daniel

_Endurance Athlete, Coach, and Saturday Customer Support._