Whether you’re hitting the road for a quick spin or tackling a century ride, the right nutrition and hydration are key to fuelling your performance and keeping you comfortable in the saddle. Here’s a breakdown of what you need for rides under an hour and those longer sessions when you’re pushing your limits.
1-Hour Ride: Keep It Simple, Stay Light
For rides that are 60 minutes or less, your body primarily relies on glycogen (stored carbohydrates) to fuel the effort. Most cyclists will have enough energy stored from regular meals to get through a short ride without the need for additional fuel. However, here’s what to keep in mind:
Hydration:
Pre-Ride Hydration: It’s essential to start well-hydrated. Drink 500 ml of water an hour or two before your ride to ensure you’re not dehydrated when you hit the road.
On-the-Ride Hydration: During the ride, aim to drink around 500 ml of water, particularly if it’s warm or if you're riding hard. Sipping water every 10-15 minutes will keep your body balanced.
Nutrition:
For an hour-long ride, you likely won’t need to consume any solid food.
If you had a proper meal a couple of hours before, your glycogen stores should be sufficient.
If you didn’t eat much prior to the ride, or if you feel like you need a little extra boost, a small snack like a banana or an energy gel can be enough.
Post-Ride Recovery:
Even for shorter rides, recovery is crucial. Aim to eat a small meal or snack that includes both carbs and protein within an hour of finishing. This could be something as simple as yogurt with fruit or a smoothie.
Nutrition and Hydration for Longer Rides: Fuel Smart for Endurance
When your ride extends beyond the hour mark, nutrition and hydration strategies become more important. You’ll need to stay ahead of hunger and dehydration to maintain energy and performance.
Hydration:
Pre-Ride: Hydrate well before you begin, aiming for 500–750 ml of water 1-2 hours before the ride.
During the Ride: For longer rides (2+ hours), you’ll want to sip around 500–750 ml of fluids per hour. If the ride is intense or the weather is particularly hot, consider a sports drink with electrolytes to replace the sodium and potassium lost through sweat.
Nutrition:
The 60-Minute Mark: After an hour of riding, start consuming 30-60 grams of carbohydrates per hour to sustain your energy. This can come in the form of energy bars, gels, chews, or even whole foods like bananas, dates, or small sandwiches.
Electrolytes: Incorporating electrolytes becomes important as your body loses salts through sweat. Many energy drinks or hydration tablets are designed to help with this balance. Choose one that provides sodium, potassium, and magnesium for optimal performance.
Fueling Strategy for 3+ Hour Rides:
Every 20-30 Minutes: Plan to eat a small snack every 20-30 minutes during your ride. This consistent fuelling helps keep your blood sugar levels steady and prevents energy crashes.
Consider a Mix of Simple and Complex Carbs: Gels and chews are great for a quick hit of energy, while more substantial snacks like energy bars or trail mix provide a slower-burning fuel to keep you going for the long haul.
Post-Ride Recovery:
Carbs and Protein: After long rides, especially those lasting over two hours, your muscles will need both carbohydrates to replenish glycogen stores and protein to repair muscle tissue. Aim for a 3:1 ratio of carbs to protein within 30 minutes of finishing your ride. Think of meals like chicken and rice, pasta with vegetables, or a protein shake with fruit.
Hydration Recovery: Don’t forget to keep sipping water after your ride, and if you’ve been sweating heavily, add in some electrolyte-rich beverages.
Bonus Tips for Both Short and Long Rides
Caffeine: A little caffeine before a ride can improve performance and focus. Just be mindful of timing and how your body reacts to it.
Practice Your Strategy: If you’re preparing for a big event, practice your nutrition and hydration strategy on your training rides. Your stomach may need time to adapt to certain foods or hydration products.
By properly planning your nutrition and hydration, you can ensure a strong, energised ride, no matter the distance. Keep it simple for short spins, and fuel smarter for those longer adventures!
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