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Cycling nutrition

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Eat and drink to avoid bonking on long rides.

What coaches agree on

  • Eat a carbohydrate-rich, easily digestible meal about 1 to 4 hours before you start riding, choosing foods that are low in fat and fibre so they digest quickly.
  • During the ride, fuel steadily in small amounts every 15 to 30 minutes, taking in roughly 30 to 90 grams of carbohydrate an hour, more for longer or harder efforts.
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  • Drink around one bottle (500 to 750 millilitres) every hour throughout the ride, including electrolytes as well as plain water.

Common mistakes

  • Waiting until you feel hungry or thirsty before you eat or drink: by the time you notice it you are already running low, and on a long ride you may never fully catch back up.
  • Jumping straight to a high or unfamiliar amount of carbohydrate instead of building your gut's tolerance gradually through practice, which leads to cramping, nausea, vomiting, or diarrhoea.