Proper nutrition is essential for optimal performance and enjoyment during cycling rides of varying lengths and intensities. Whether you’re embarking on a leisurely cruise or tackling a gruelling mountain ascent, fuelling your body with the right nutrients can make all the difference. Here’s our guide to cycling nutrition tailored to different types of rides:

• Short Rides (Under 1 Hour):

For quick spins or short commutes, focus on staying hydrated with water and replenishing electrolytes if necessary. A small snack such as a banana or energy bar can provide a quick energy boost without weighing you down.

• Moderate Rides (1-3 Hours):

Aim for a balance of carbohydrates and protein to sustain energy levels throughout the ride. Pack easy-to-digest snacks such as energy gels, trail mix, or sandwiches to fuel your muscles and prevent bonking. Don’t forget to hydrate regularly with water or electrolyte drinks.

• Long Rides (3+ Hours):

Prioritise complex carbohydrates to provide sustained energy for endurance rides. Incorporate a mix of healthy snacks including energy bars, nuts, dried fruits, and sandwiches to fuel your body and keep hunger at bay. Hydration is key, so drink fluids regularly and consider electrolyte supplements to replenish lost minerals.

• Intense Rides (Interval Training, Races):

Fuel up with easily digestible carbohydrates before high-intensity efforts to maximise performance. During the ride, opt for quick-acting energy sources like gels or sports drinks to maintain energy levels. Post-ride, refuel with a combination of carbohydrates and protein to aid recovery and muscle repair.

Remember to listen to your body’s cues and adjust your nutrition plan accordingly based on factors like weather conditions, terrain, and personal preferences.

Prep Your Bike

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