The Importance of Fueling Your Ride
Proper nutrition for endurance cycling is the foundation of a successful long ride. Without it, you risk 'bonking'—hitting a wall when your body runs out of stored glycogen (carbohydrates). A strategic fueling plan ensures a steady supply of energy, maintains stable blood sugar, and keeps both your body and mind performing optimally. A good plan consists of three parts: pre-ride preparation, on-bike consumption, and post-ride recovery.
Pre-Ride: Topping Up Your Tank
What you eat before your ride is vital for performance. Focus on consuming complex carbohydrates the night before and easily digestible carbs the morning of your ride to maximize glycogen stores.
The Night Before
Prioritize complex carbohydrates like pasta, rice, or quinoa with lean protein. Limit high-fiber foods to avoid stomach issues during your ride.
The Morning Of
Eat an easily digestible breakfast 2-4 hours before your ride, such as oatmeal or toast with fruit. Hydrate with water or an electrolyte drink.
During the Ride: Keeping the Engine Running
For rides over 90 minutes, consistent fueling is essential. Aim for 30-60 grams of carbohydrates per hour, consuming them at regular intervals.
On-Bike Fueling Options
- Solid Foods: Options include jam sandwiches or boiled potatoes.
- Energy Gels: Provide quick energy.
- Energy Chews: Offer measured carbohydrate doses.
- Hydration Mixes: Supply fuel and fluids.
Hydration Strategy
Prevent dehydration by sipping fluids regularly. Aim for 500-750ml per hour and use electrolyte drinks to replace salts lost through sweat.
Post-Ride: The Recovery Refuel
Replenish glycogen and repair muscles by consuming carbohydrates and protein within 60 minutes of finishing your ride. A 3:1 or 4:1 ratio is recommended.
Focus on nutrient-dense whole foods like lean protein and complex carbohydrates, and continue to rehydrate.
The Best Plan is a Personal Plan
Experiment with different foods, drinks, and timings during training rides to find what works best for your body.
Comparison of On-Bike Fueling Options
The following table compares features of on-bike fueling options, such as energy delivery, convenience, and digestive impact. For a detailed breakdown of energy gels, energy chews, energy bars, and real food, see the {Link: STYRKR blog https://styrkr.com/blogs/training-and-nutrition-hub/what-to-eat-when-cycling-long-distance} and {Link: Bicycling website https://www.bicycling.com/training/a65668720/cycling-nutrition-guide-ride-length/}.
| Feature | Energy Gels | Energy Chews | Energy Bars | Real Food (e.g., Bananas, Rice Cakes) |
|---|---|---|---|---|
| Energy Delivery | Fast and immediate spike | Quick to moderate release | Sustained, gradual release | Varies (e.g., banana is fast, rice cake is moderate) |
| Convenience | Excellent (small, squeezable) | Excellent (pre-portioned, tidy) | Good (needs unwrapping/chewing) | Good (can be messy or require prep) |
| Chewing Required | Minimal to none | Yes | Yes | Yes |
| Digestive Impact | Requires water; can cause GI distress if not diluted | Generally well-tolerated | Can be harder to digest during high intensity | Often gentle on the stomach, depending on type |
| Taste Fatigue | High risk, often very sweet | Moderate risk, flavors vary | Lower risk, often more savory options | Low risk, natural flavors and textures |
Conclusion
Effective nutrition before, during, and after a long ride is crucial for maintaining performance and aiding recovery. By strategically fueling with carbohydrates, staying hydrated, and replenishing post-ride, cyclists can enhance their endurance. Remember to practice your strategy and listen to your body.
Key Learnings
- Carb-load strategically: Prepare with carbohydrate-rich meals the night before and morning of your ride.
- Fuel consistently during the ride: Aim for 30-60 grams of carbs per hour for rides over 90 minutes.
- Diversify your fuel sources: Use a mix of gels, chews, bars, and real food.
- Hydration is non-negotiable: Drink 500-750ml of fluid per hour and use electrolytes.
- Start recovery immediately: Consume a carb-protein mix within 60 minutes of finishing.
- Avoid GI distress: Practice your fueling plan and avoid problem foods.
- Test and personalize: Find the right approach for your body through experimentation.
