Nutrition can make or break a ride. Bonking (complete glycogen depletion) is avoidable with proper fueling strategy. Whether you ride for fitness or competition, eating right transforms your experience on the bike.
Pre-ride fueling
Eat a carbohydrate-rich meal 2 to 3 hours before riding. Oatmeal, toast with banana, or rice with eggs work well. Avoid high-fat or high-fiber meals close to ride time as they slow digestion and can cause stomach discomfort.
On-bike nutrition
- Rides under 60 minutes: water only is usually sufficient.
- Rides 60 to 90 minutes: 30 to 40 g carbs per hour (one gel or banana).
- Rides over 90 minutes: 60 to 90 g carbs per hour from gels, bars, or real food.
- Practice your nutrition strategy in training before using it in events.
Hydration
Aim for 500 to 750 ml of fluid per hour depending on heat and intensity. Add electrolytes (sodium, potassium, magnesium) to water for rides over 60 minutes or in hot conditions. Drink before you feel thirsty; thirst signals appear after 2 percent dehydration.
Recovery nutrition
The 30-minute window after hard efforts is when your body absorbs nutrients most efficiently. A recovery drink or meal with 1 to 1.2 g/kg carbs and 0.3 g/kg protein kickstarts glycogen replenishment and muscle repair.
Frequently asked questions
When should I eat during a ride?
Start eating after 60 to 90 minutes on rides over 2 hours. Aim for 30 to 60 grams of carbs per hour.