Category: Cycling

Proper nutrition and hydration are critical for cyclists, as evidenced by studies showing even a 2% fluid loss can impair performance. Understanding what nutrition is needed for bike riding is essential for fueling your body effectively, preventing fatigue, and optimizing recovery, whether you're a casual commuter or an endurance athlete.

During exercise, a cyclist's body has an average gross metabolic efficiency of only 20-25%, with the remaining energy lost as heat. But where does that initial power come from? This article explains what form of energy does food provide for the cyclist to power their pedal strokes and maintain endurance.

Studies suggest that endurance athletes like cyclists are at the highest risk of experiencing gastrointestinal distress when eating too close to a workout. Knowing how long you should eat before cycling can prevent this and provide the necessary fuel to improve your performance and endurance.

According to sports nutrition guidelines, endurance cyclists can burn between 2,000 and 7,000 calories during a 100-mile ride, depending on factors like intensity, terrain, and rider weight. Replenishing this energy deficit is crucial to avoid 'bonking' and maintain performance throughout the long effort.

After a challenging bike ride, the average cyclist's muscle glycogen stores are significantly depleted. Knowing what you should eat after a big bike ride is therefore crucial for jump-starting the recovery process, reducing fatigue, and preparing your body for the next challenge.

According to sports nutrition experts, carbohydrates are the primary fuel source for endurance athletes, including cyclists, especially for moderate to high-intensity efforts. Choosing the right meal and timing it properly is crucial for maintaining energy, enhancing performance, and avoiding discomfort during a ride.

Elite cyclists often consume 8-10 grams of carbohydrates per kilogram of body weight per day during a carb-loading phase for ultra-endurance events. This specialized nutrition strategy is what helps maximize their glycogen stores, which is vital for knowing how much should I eat before a long bike ride to sustain energy and avoid fatigue.

Scientific studies show that even a 2% loss in body weight from dehydration can impair athletic performance. This guide will show you how to make an electrolyte drink for cycling using accessible ingredients, ensuring you stay hydrated and energized on every ride.

Did you know that your body's glycogen stores, its primary energy source for high-intensity exercise like cycling, can be depleted in just 60-90 minutes? Choosing what are good carb snacks for cycling is therefore critical for sustained energy and performance, preventing the dreaded 'bonk' and ensuring you enjoy every mile.

With some professional cyclists burning up to 10,000 calories during a single stage of the Tour de France, their breakfast is far from ordinary. So, what do pro cyclists eat for breakfast to meet these extreme energy demands and ensure peak performance?