As part of our commitment to helping athletes around the world, we're beginning a new series of Pelotan Performance Insights: short, digestible and actionable insights into the world of sun protection in sports.

We often get asked 'how much sunscreen do I need to apply' and the answer is 'more than you'd think'. Think about SPF the same way you think about the amount of carbs you get from a gel - the wrapper may say '30g carbs', but you know you only get that if you eat the entire thing. You eat half, you don't get the same energy.

The same is true with sunscreen and SPF. The stated protection (SPF 30, for example) comes from applying the correct amount. For a full body - head to toe - you should be using around 30ml → conveniently about the same size as an average sports gel.

Just like you wouldn't eat half a gel and expect to get the full amount of carbs, don't bank on getting the full amount of protection from a couple of sprays of sunscreen. Fuel yourself properly, protect yourself properly and spend more time doing what you love this summer.