POST 19 — Nutrition and Hydration: Fuel That Actually Works
Cycling Nutrition and Hydration: What to Eat and Drink for Better Rides
Why fueling matters (even if you’re not racing)
Most cyclists don’t struggle because they’re “unfit”—they struggle because they run out of usable energy. When your legs suddenly feel empty, your mood drops, and every hill becomes miserable, that’s usually fuel, not willpower. The aim isn’t complicated sports science. It’s consistent, easy habits that keep your energy steady.
A useful mindset: fuel for the ride you’re doing, not the ride you wish you were doing. If you’re heading out for a long gravel loop, a hilly group ride, or a bikepacking day, you’ll enjoy it far more if you eat and drink earlier than you think you need to.
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Hydration basics: water first, then electrolytes
For most rides, plain water is enough—until heat, long duration, or heavy sweating shows up. Hydration is about preventing performance drop, cramps, and headaches, but also about maintaining focus (especially on descents and busy roads).
Simple guidelines
- Under 60–90 minutes: usually water is fine
- 90+ minutes: aim to drink regularly, not all at once
- Hot days / heavy sweat: add electrolytes (especially sodium)
Electrolytes help you retain fluid and can reduce that “washed out” feeling on longer rides. If you finish a ride with salt marks on your kit, you’re a strong candidate for electrolytes.
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Fueling: little and often beats “big meals”
Your body can only store so much quick energy. Once it’s gone, you feel it fast. The fix is simple: eat small amounts regularly.
A practical approach
- Start eating within the first hour on longer rides
- Then eat every 20–30 minutes (small bites)
- On very long days, add a slightly bigger snack every 60–90 minutes
You don’t need fancy gels unless you like them. Real food works well:
- bananas, flapjacks, jam sandwiches
- cereal bars, fig rolls
- small pastries, rice cakes
- crisps or salted snacks (especially in summer)
Before and after the ride
Before
A normal meal 2–3 hours before is ideal. If you’re riding early, a lighter option is fine—just don’t start empty.
After
Recovery doesn’t need supplements. Aim for:
- carbs + protein in the hours after
- fluids until urine returns to normal pale colour
Bikepacking and long rides: plan your stops
For longer rides, plan where you can refill water and buy food. It’s easy to under-pack and overestimate available shops.
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