In our final post is a series of 4, Movement Fitness has dealt with the topic of Nutrition. Here are 5 essential nutrition tips for road cycling that will help you ride longer, recover faster, and perform better:
Fuel Before You Ride
Why: Start with full energy stores so your body doesn’t dip into reserves too early. For rides <90 min: Light snack 30–60 min before (e.g., banana, toast with peanut butter). For rides >90 min: Eat a full meal 2–3 hours before (carbs + some protein, e.g., oatmeal with fruit and yogurt).
Avoid high-fat or high-fiber foods right before riding—they digest slowly and may cause GI issues.
Eat During the Ride (for Rides >60–90 min)
Why: Your body can burn 500–1000+ calories per hour—without fuel, you’ll “bonk” (hit the wall). Aim for 30–60g of carbs per hour, or up to 90g/hour if you’re well-trained and using dual carb sources (glucose + fructose). Options: Energy gels, bananas, bars, sports drinks, rice cakes, dates. Start eating within the first hour—don’t wait until you’re tired or hungry.
Stay Hydrated
Why: Dehydration reduces endurance, power, and mental sharpness.
- Drink 500–750 ml/hour (17–25 oz), more in hot conditions.
- For long or sweaty rides, add electrolytes (sodium, potassium, magnesium).
- If you’re thirsty, you’re already 1–2% dehydrated—performance drops at just 2% fluid loss.
Recover Smart
Why: The post-ride recovery window (especially within 30–60 min) is key for muscle repair and glycogen replenishment. Aim for a 3:1 or 4:1 carb-to-protein ratio. Great options: Smoothie with fruit and protein, chocolate milk, rice + eggs, yogurt with granola and berries. For rides <60 min at low intensity, a regular meal within a couple of hours may be enough.
Plan & Practice Nutrition
Why: What works in theory may not work on the road. Don’t try new foods on race day – test your nutrition strategy in training. Use tools like MyFitnessPal, Garmin Connect, or TrainingPeaks to track intake if you’re targeting specific goals (e.g., weight loss or performance gains). Consider individual needs: climate, body size, sweat rate, intensity, and duration all affect your nutrition requirements.
Summary (Quick Checklist):
- Eat before riding
- Fuel consistently during longer rides
- Stay on top of hydration & electrolytes
- Recover with carbs + protein
- Test and personalise your plan
Want a custom fuel plan based on your average ride length and intensity? Why not get in touch with Movement Fitness who can tailor one to suit you and your needs.