When it comes to cycling, we’re all about adventure, pushing limits, and simply enjoying the ride. But to keep going strong – whether it's a quick spin through town or an all-day journey into the unknown – fueling your body right is key. Not just for those epic days in the saddle but for every ride where you want to feel great from start to finish.
Welcome to your straightforward guide to cycling nutrition, without the jargon and overly scientific fluff. Just practical tips to help you keep your energy up and avoid the dreaded 'bonk'.
The Basics: What Your Body Needs on the Bike
When you're out riding, your body needs fuel. Think of it like this: Your muscles run on carbohydrates the way your bike runs on chain lube. Without it, things start to get a bit... sticky. During moderate to intense rides, your body uses a mix of glycogen (stored carbohydrates) and fat as energy. The trick is to keep those glycogen stores topped up so you don't hit that dreaded "bonk."
Carbohydrates: Your Main Energy Source
For shorter rides (under 90 minutes), your pre-ride meal and a solid breakfast might be enough to power you through. But for anything longer or more intense, you’ll need to bring extra fuel on the bike. Think energy gels, bars, or easily digestible snacks. Simple carbs are king here because they’re easy to break down and give your body quick access to energy.
Fats and Protein: The Long Game
While carbs power your ride, fats and protein help with recovery and endurance over long distances. Fats provide a steady, slow-burning energy source, while protein is there for post-ride recovery – helping repair muscles so you're ready for the next adventure.
Before the Ride: Prepping Your Body
Whether you're setting out for a short morning spin or planning a long-distance ride, preparation is key. It's about finding what works for your body – there's no one-size-fits-all here. Some cyclists swear by a solid breakfast, while others prefer a lighter option. Here’s a rough guide to help you nail your pre-ride fueling strategy.
For Shorter Rides (under 90 minutes)
If you're heading out for less than 90 minutes, you don't need to go crazy with the carbs. A small, balanced meal with some carbohydrates and protein a couple of hours before should do the trick. Try something like porridge with fruit or a banana with peanut butter on toast. You want to avoid anything too heavy that might weigh you down on the bike.
For Longer Rides
Heading out for a long day on the bike? You'll need to stock up on carbs before you even clip in. A breakfast of oats, whole grain bread, or rice with some lean protein will give you the energy needed for a sustained effort. Make sure to eat a couple of hours before the ride to give your body time to digest.
During the Ride: Keeping the Engine Running
For those longer or more intense rides, snacking on the bike is essential. But what should you eat, and how often?
Carbs Every Hour
A general rule of thumb is to aim for 30-60 grams of carbohydrates every hour for rides over 90 minutes. This could be a couple of energy gels, a banana, or an energy bar. Split this intake across the hour to keep your energy levels steady.
Hydration: More Than Just Water
It’s easy to focus on food and forget about hydration, but this can make or break your ride. Sip water regularly, especially in warmer weather. And for rides over an hour, consider an electrolyte mix to replace the salts you lose through sweat. A good rule is to drink around 500ml of water every hour, but this depends on the conditions and your own sweat rate.
Post-Ride: Recovery Done Right
Post-ride recovery is about more than just stretching and foam rolling. How you refuel after the ride will have a huge impact on how you feel the next day.
Refuel Fast
Aim to eat within 30 minutes of finishing your ride – this is when your body is most efficient at absorbing nutrients. A mix of carbs and protein is ideal here, like a chicken wrap, a smoothie, or even your favorite recovery shake. The sooner you eat, the better your muscles will repair, and the quicker you'll bounce back.
Tips for Adventure Riders: Long Days in the Saddle
If you're into epic all-day rides or bikepacking, your fueling strategy will need to adapt. When you’re on the bike for hours on end, keeping your energy steady becomes even more important. Here are some tips for fueling your next big adventure:
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Balance Fast and Slow-Release Carbs: Along with the quick hits from energy gels and bars, pack some slow-releasing carbs like nuts, oats, or energy balls to keep your energy steady over the long haul.
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Stay Hydrated: When you’re out all day, it’s easy to forget to drink enough water. Make sure you pack hydration tablets or mix to replenish electrolytes.
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Don’t Forget Protein: If you’re riding for multiple days, protein becomes a must for recovery. Find ways to incorporate it into your mid-ride snacks, like packing jerky or protein bars.
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Pace Your Fueling: Eat regularly, even if you don’t feel hungry. Small, frequent snacks are better than trying to wolf down a big meal all at once.
Get Out There and Ride
Cycling is an adventure, whether you're tackling a big climb or rolling through your local roads. Fueling properly will make sure you enjoy every minute and can push yourself without hitting the wall. While we’re all about comfort and good vibes here at Attacus, that doesn’t mean you can’t push your limits from time to time – and fueling your body right will help you do just that.
So, pack your snacks, fill your bottles, and get out there. After all, the road (or trail) is calling.