Why Nutrition on the Bike Matters
Cycling is an endurance sport, and your body burns through glycogen (stored energy) faster than you might think. For shorter rides under an hour, your body can manage on its reserves alone. But push beyond that and you'll start to feel it - slower legs, foggy thinking and that dreaded "bonk" feeling where you've got nothing left.
The fix? Fuel little and often.
Before Your Ride
What you eat in the 2-3 hours before a ride sets the foundation:
- Carbohydrates are your best friend - porridge, toast, rice, pasta
- Avoid heavy, fatty or very high-fibre foods that can cause stomach issues mid-ride
- Stay hydrated - even mild dehydration before you start will affect your performance
During Your Ride
ā±ļø When to Start Eating
Start fuelling within the first 30-45 minutes, before you get hungry. By the time you feel hungry on a long ride, you're already behind.
š¢ How Much Do You Need?
- Up to 60 minutes: water only is usually fine
- 1-2 hours: aim for 30-60g of carbohydrates per hour
- 2+ hours: up to 90g of carbs per hour (using a mix of glucose and fructose sources)
What to Eat on the Bike
Energy gels - fast absorbing, easy to carry, ideal when you need a quick hit. Brands like SiS and High5 are popular for good reason.
Energy bars - Clif Bars, Veloforte, STYRKR and similar offer a more sustained release and feel more like real food, which many riders prefer on longer efforts.
Chews and blocks - somewhere between a gel and a bar; easy to portion out.
Real food - bananas, rice cakes and flapjacks all work brilliantly and are much more enjoyable on longer days in the saddle!
Hydration - Don't Overlook It
Dehydration kills performance faster than hunger does. On a warm day you can lose over a litre of fluid per hour through sweat.
- Aim to drink 500ml-750ml per hour in normal conditions
- In hot weather, increase that significantly
- Add electrolyte tablets or powder to your bottles on longer rides to replace the salts lost through sweat - this helps prevent cramp and fatigue
After Your Ride
Recovery nutrition is just as important as what you eat during:
- Aim to eat within 30-60 minutes of finishing
- Focus on protein to repair muscles and carbohydrates to replenish glycogen
- Chocolate milk is an old favourite - and it actually works brilliantly!
Final Thoughts
Good nutrition doesn't have to be complicated. Start small - carry an extra gel, drink more water, eat a proper breakfast before heading out - and see how much better you feel on the bike.
Your legs will thank you for it! šŖ
