Long rides require more than just physical effort; they demand thoughtful choices to help maintain your routine and focus throughout the activity. Whether you’re preparing for an event or enjoying a day of exploration, what you consume before and during your ride is key to supporting your activity.
Starting with Carbohydrates
Carbohydrates are a major source of sustenance for extended cycling activity. Before a long ride, focus on consuming complex sources such as whole grains, sweet potatoes, and brown rice. These sources provide a consistent release of sustenance, preparing you for activity.
On the morning of the ride, choose easily digestible options like oatmeal or a high protein banana yogurt for quick sustenance without disrupting your stomach.
Fuelling During the Ride
When you’re riding, aim to consume 30 to 60 grams of carbohydrates every hour for rides lasting longer than 90 minutes. Frequent, small portions work best; think convenient options, fruit bars, bananas, or dried fruit. Remember, consistent hydration is also essential.
Drinking 400 millilitres of water or specialized drink mixes per hour helps replace fluids lost and supports your overall routine. It’s also important to vary your carbohydrate sources to ensure enjoyment and digestive comfort. Packing a mix of convenient and liquid fuel options can help maintain your focus and keep your palate interested throughout the ride.
Hydration and Electrolyte Balance
Maintaining consistent fluid intake is a smart part of your routine. Water alone might not be sufficient during strenuous or warm rides; specialized drink mixes can help replace fluids. Adjust your intake based on the weather, ride intensity, and personal needs to avoid discomfort during the activity.
Including satisfying, convenient options or mineral-focused additions may further support your routine during extended efforts. Staying attentive to early signs of physical stress can help you adjust your fluid intake before issues arise.
Post-Ride Routine
After your ride, aim to consume a satisfying meal combining carbohydrates and protein within an hour to support your body’s restoration period. This helps replenish stores and supports body tissues following activity.
Aiming for whole foods like grilled chicken, quinoa, steamed vegetables, and fruit supports a balanced routine.
Continue to hydrate well as your body restores fluid balance. Including foods containing antioxidants can also support your body’s normal processes following physical activity. Planning your post-ride snacks or meals ahead of time ensures you enjoy these critical restoration windows.
Listen to Your Body
Every cyclist is unique. What works for one rider may not for another, so use training rides to test how different food and hydration plans fit your routine and digestion. Avoid trying new additions or foods on event day to minimize risk.
Paying attention to your body’s hunger and thirst cues can guide smarter choices. Keeping a log of what works well during rides helps refine your personalized fuelling strategy over time.
Successful cycling fuelling relies on thoughtful choices before, during, and after rides. Prioritizing quality carbohydrates, balanced protein, and sufficient hydration supports your sustained routine and satisfying activity.
With practice, you’ll fine-tune your choices to support your best activity and most enjoyable rides. Remember, flexibility and adaptation are key, as every ride and condition may require adjustments. Ultimately, fuelling smartly supports not only physical outcomes but also your overall cycling experience.
