THE SMALL GAINS
FUEL & HYDRATION GUIDE FOR BIG FEROCIOUS RUNS
When to fuel, how to fuel, what and how much to use.
Everything you need to know plus A FEW OF MY OWN EXTRA TIPS THAT REALLY HELP WHEN IT COMES TO RACE DAY!
NO MORE BONKING ON LONG RUNS FOR YOU MY FRIEND!
I built this for everyday runners who are heading into longer distances...
Maybe you’ve signed up for your first half marathon?
Or you’re about to run for longer than 90 minutes for the first time?
And you know that you probably need to start fuelling and hydrating... but you’ve not got a scooby on where to start?
Your mate says 'just smash a few gels and you'll be sound' and the internet is a cesspit of misinformation so it just feels overwhelming?
Yes welcome, this is for you!
Just pop your details below and you're guide will arrive in your inbox shortly after ⤵️
WHAT'S IN IT?
This guide is for: Everyday runners, hybrid baddies, big dogs and hobbiests who are clocking up the KMs and ready to go longer distances.
The need to know basics on fuelling and hydration, and what purpose it serves.
When to start fuelling your runs, how often and what to use with plenty of examples.
What to eat before and after your long runs.
A full section on hydration and when electrolytes might be necessary (not just because they taste good and have sick branding).
How to train your gut to handle fuel on your runs so you avoid poop related incidents at all costs.
How and when to carb load. Exact amounts given based on your running experience and body.
A quick reference cheat sheet you can save for quick access to check what you need based on what kind of run you're doing
CHOOSE YOUR TIER
THREE WAYS TO TRAIN WITH FCC
Whether you want to follow programs at your own pace, have me in your back pocket as you train, or work with me 1:1, I have you covered.
Same community. Same values. Same me.
You just pick the way of training that fits your needs right now ⤵️
CLUB
Inclusive WORKOUT programs and A WONDERFUL community. ZERO OVERWHELM. EVERYONE WELCOME.
£19
per month - cancel anytime
For folk who want structured, inclusive programs to follow at their own pace, with a community to train alongside and no pressure to check in with a coach.
These are the programs I wish I'd had when I started out.
You get the structure, the community, and the foundations to get strong and jacked for less than twenty quid a month. Very nice.
Follow-along training programs (see find out more for the full rundown) for gym or home.
FCC community group access
Training Essentials Locker resource collection
CRÜE
Nail your training, your nutrition, and have me in your back pocket for support when you need it.
£75
per month - cancel anytime
For folk who want direction, solid workout programming and a coach they can actually talk to without signing up for the full 1:1 experience.
Pick from one of my 4 core training paths based on your goals.
Use my side quests, power-up packs to hone in on specifics and access my most treasured resources.
You're in the driver's seat, I'm in the back blasting MUNA, making sure you don't overcomplicate it and gassing you up when you need it 💁🏻
Direct messaging access to Lucinda (Mon–Fri, 9–6 UK)
4 training paths: Fast & Ferocious, Beefcake, Lowkey, Rise (see find out more for the full rundown)
Side quests: Hyrox, 5k, 10k, Half, Full Marathon, Top Surgery Recovery & more
Power-Up Packs: Pull Ups, Push Ups, Beefy Arms, Bolder Shoulders, Hard Core, and MORE!
Full premium resource library for strength, running, nutrition and mindset
FCC community group access
Benchmark patches to celebrate your 250th, 500th, and 1000th workouts
AAA
WORK WITH ME HANDS ON WITH YOUR TRAINING AND NUTRITION. All cUSTOM built for you, around your life.
£199
per month - cancel anytime
For folk who want me fully in their corner.
Bespoke nutrition and workout programming, regular check-ins, and a game plan built specifically around your goals, body, and lifestyle.
Whether you want to get strong and jacked, work on your food relationship, recover from top surgery, smash a specific race or comp, or finally just have the hands-on support you've always needed to nail your fitness and nutrition — I've got you.
Direct messaging access to Lucinda (Mon–Fri, 9–6 UK)
Custom programming reviewed and updated by me every week
Bespoke 1:1 nutrition coaching, and a nutrition framework built for your needs
Feedback on exercise form videos whenever you need it
Weekly check-ins
Quarterly 1:1 catch-ups and goal review sessions
Full premium resource library for strength, running, nutrition and mindset
FCC community group access
Benchmark patches to celebrate your 250th, 500th, and 1000th workouts
Build Real Strength & Confidence with a Trans, Queer, Neurodivergent coach who has been where you are. For ALL bodies. Anti-Hustle. Anti-Diet Culture. Neurodivergent-Informed.
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