Whether you're heading out for a quick spin, a long weekend ride, or a sportive event, what you eat before cycling makes a measurable difference to your performance. Get the fuelling right and you'll ride stronger, longer. Get it wrong and you'll know about it - usually at the worst possible moment.
Why Cycling Nutrition Matters (The Science)
Cycling is primarily an aerobic activity - you're burning fuel continuously for extended periods. Your body stores approximately 2,000 calories of glycogen (enough for 90-120 minutes of cycling). Studies show at moderate intensity, you'll deplete 40-50% of muscle glycogen per hour. Beyond 90 minutes, you must fuel as you go to avoid "bonking." For long rides, ACSM recommends carb loading (10-12g/kg for 36-48 hours before) to increase glycogen by 25-100%.
Different Rides, Different Needs
Short Rides (Under 60 Minutes)
Easy commute or quick spin? Your existing glycogen stores will cover it. A small snack beforehand is fine - banana, toast, nothing major. Don't eat a big meal for a short ride.
Medium Rides (1-2 Hours)
A proper breakfast or pre-ride meal 2-3 hours before. Carb-focused with some protein. You'll use most of your glycogen stores, so start topped up. Maybe take a snack for the ride.
Long Rides (3+ Hours)
Carb-loading the day before helps. Substantial pre-ride meal 3-4 hours out. You'll definitely need to eat during the ride - this becomes as important as what you eat before.
The Pre-Ride Meal
For rides of an hour or more, eat a proper meal 2-4 hours before:
Good Pre-Ride Options
- Porridge with banana and honey - Perfect morning ride fuel
- Toast with peanut butter and jam - Carbs plus some protein and fat
- Pasta or rice dish - For afternoon rides after lunch
- Bagel with cream cheese - Dense carbs, easy to eat
- Overnight oats - Prepare the night before for early starts
The closer to your ride, the smaller and simpler the food should be. 3-4 hours out? Full meal. 1-2 hours out? Light snack. 30 minutes out? Maybe just a banana or nothing at all.
Early Morning Rides
The classic cyclist's dilemma - you want to ride at 6am but don't want to eat at 4am.
- Option 1: Have a bigger dinner the night before (carb-load lite), then just coffee and a banana before riding
- Option 2: Wake 2 hours early, eat porridge, go back to sleep/rest, then ride
- Option 3: Eat something very small (banana, natural energy bar) and fuel more during the ride
Most recreational cyclists do fine with option 1 for rides under 2 hours. For longer rides, you'll need to be more deliberate.
Avoiding the Bonk (The Science)
"Bonking" occurs when blood glucose drops below ~3.5 mmol/L and glycogen stores are depleted. Power output can drop 50%+ when this happens. It's entirely preventable: consuming 30-60g carbs per hour during rides over 90 minutes maintains blood glucose and extends performance. With gut training, some athletes tolerate up to 90g/hour using multiple carbohydrate sources (glucose + fructose).
Hydration
Start hydrated - don't play catch-up on the bike:
- Morning of: 500ml water with breakfast
- 1-2 hours before: Another 300-500ml
- Check your urine: Should be pale yellow before you start
- During the ride: 500-750ml per hour depending on temperature
What to Avoid
- High-fat meals - Slow to digest, can cause discomfort on the bike
- High-fibre foods - Save the beans and bran for after
- New foods - Stick to what you know works
- Large meals close to riding - Blood goes to digestion, not legs
- Excessive caffeine - Can cause stomach issues (some is fine)
Caffeine for Cycling (Research)
Caffeine as an effective ergogenic aid for endurance cycling:
- Dose: 3-6mg/kg bodyweight provides ~2-3% performance improvement
- Timing: 60 minutes before riding for peak effect
- Amount: For 70kg cyclist: 210-420mg (roughly 2-4 coffees)
- Caution: Doses >7mg/kg can cause tremors and GI issues
During-Ride Fuelling
For rides over 90 minutes, you'll need to eat on the bike:
- Simple rule: 30-60g carbs per hour for rides over 90 minutes
- Options: Natural energy bars, dates or natural gels, bananas, fig rolls, homemade rice cakes
- Start early: Begin eating 45-60 minutes in, don't wait until you're depleted
- Practice: Train your gut to handle food while riding
Evidence-Based Pre-Cycling Summary
- Glycogen stores: ~2,000 calories (enough for 90-120 mins cycling)
- Long rides: ACSM recommends 10-12g/kg carb loading for 36-48h before
- Pre-ride meal: Carb-focused, 2-4 hours before
- Stay hydrated: 2% dehydration impairs endurance by ~10%
- Caffeine: 3-6mg/kg, 60 mins before = ~2-3% performance boost
- During rides >90 mins: Aim for 30-60g carbs/hour
- "Bonking" is preventable with proper fuelling strategy
Back from your ride? See our guide on what to eat after cycling for recovery nutrition.
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