By Angela Naeth
Whether you’re taking on a century ride or a multi-day cycling tour for charity, proper nutrition is the key to having a great day in the saddle. Without the right fuel, your body will struggle to keep up with the demands of the ride, leaving you feeling drained and sluggish. But with a solid nutrition plan, you can keep your energy levels high and your legs feeling fresh mile after mile.
The Golden Rule: 60-90 Grams of Carbs Per Hour
During prolonged endurance activities like cycling, your body relies heavily on carbohydrates for energy. That’s why it’s crucial to consume 60-90 grams of carbohydrates per hour from the moment you clip in until you cross the finish line.
But not all carb sources are created equal. For optimal performance, you’ll want to choose easily digestible carbs that won’t upset your stomach. Some great on-the-bike snack options include:
– Energy bars or gels
– Bananas or other fresh fruits
– Rice cakes or crackers
– Sports drinks or diluted juice
Aim to take in some carbs every 15-20 minutes to keep your glycogen stores topped up and avoid hitting the dreaded bonk.
Don’t Forget the Sodium and Fluids
Sweating it out on the bike for hours on end means you’ll be losing considerable amounts of sodium and fluids. Replacing these is just as important as fueling with carbs.
For sodium, look for sports nutrition products that contain electrolytes or bring along some salt capsules or pretzels. Sodium helps regulate fluid balance and prevents muscle cramping.
As for fluids, you’ll want to consume 16-28 ounces (470-830 ml) per hour, adjusting based on heat, humidity, and sweat rate. Sports drinks can help you hydrate while also providing carbs and electrolytes.
The Night Before and During the Ride
Proper fueling doesn’t start when you saddle up – it begins the night before your ride. Eat a carb-rich meal like pasta, rice, or potatoes so you can start with fully stocked glycogen stores.
During the ride itself, don’t try to “wing it” with nutrition. Plan out your intake by setting a timer to remind you to eat and drink regularly. Skipping feedings can quickly put you in a hole that’s hard to dig out of.
Practice Makes Perfect
It’s not just your legs that need training for your big charity ride – your gut needs preparation too. Getting your body used to consuming calories on the bike is crucial to avoid digestive issues.
Use your training rides as opportunities to practice your nutrition strategy. Experiment with different food and drink options to see what your stomach handles best. The more you can mimic your planned event-day intake, the better prepared your body will be to fuel effectively.
Here’s a quick questionnaire to take by our coaching partner, AngelaNaethCoaching to help you determine exactly what to eat, drink and how much sodium you need! https://angelanaethcoaching.com/pages/fuel-and-hydration-quick-planner
With the right nutrition strategy, you can make it through your charity ride feeling strong from start to finish. Fuel up properly, stay on top of hydration and electrolytes, and you’ll have the energy to get to that finish line while raising funds for a great cause!
