Cycling is one of the most demanding endurance sports for nutrition. Long rides burn significant calories and deplete glycogen stores rapidly. Whether you're doing a quick commute, a weekend sportive, or tackling trail descents, proper fuelling makes the difference between finishing strong and bonking.
Key Principles for Cyclists
Before rides: Carb-focused meal 2-3 hours before. For early morning rides, a light snack 30-60 minutes before works. During rides: Fuel with 30-60g carbs per hour for rides over 90 minutes. After rides: Replace glycogen within 30 minutes, then have a proper recovery meal within 2 hours. Protein matters for leg recovery.
