Eating right during long-distance cycling is crucial for keeping your energy levels up and preventing bonking (hitting the wall).
However before we dive into what you should eat during longer distance cycling, it would make sense to first cover what we mean when talking about long distance. As this site is primarily aimed at beginner to intermediate road cyclists, that’s where we will work from.
There’s no one-size-fits-all answer to what’s considered “long distance” for a beginner cyclist, as it depends on several factors:
Fitness Level:
- New to cycling: If you’re just starting out, distances around 10-20 miles / 25-30 km could feel like a long ride. Focus on building endurance gradually and enjoying the ride.
- Some regular riding: With some base fitness, 20-30 miles / 50 km rides might be more manageable. You can gradually increase mileage and duration from there.
- More experienced: For those with good cycling fitness, anything over 60 miles / 100 km might be considered long distance, especially with hills or challenging terrain.
Time and Terrain:
- Time: A “long” ride could also be defined by the amount of time you’re in the saddle, rather than pure distance. For beginners, anything over 2-3 hours will definitely feel like a long adventure.
- Terrain: Hills, wind, and rough roads all increase the difficulty of a ride, meaning shorter distances can feel like longer, harder challenges. Flat, smooth terrain allows for easier longer rides.
Ultimately, the best way to define “long distance” for you is to listen to your body and build experience. Start with shorter rides and gradually increase distance and duration as you get fitter.
Here’s a rough guide:
- Beginner: 10-20 miles / 25-30 km (or 1 to 2 hours)
- Intermediate: 20-30 miles / 50 km (or 2 to 3 hours)
- Advanced: 50+ miles / 100 km (or 4+ hours)
How To Fuel For Longer Distance Bike Rides
Gearing up for a long-distance cycling odyssey is an exciting adventure, but it also presents a crucial challenge: keeping your body fuelled for peak performance. Unlike a quick spin around the block, extended rides demand a more strategic and planned approach to nutrition, ensuring you have the energy to keep going once your body starts to groan.
Here’s a suggested breakdown of what to fuel your body with:
Macronutrient Mix: The Engine Room of Your Ride
Think of your body like a high-performance sports car – it needs the right fuel blend to keep performing at its peak. The three key “macronutrients” are carbohydrates, protein, and fats.
Finding the optimal mix keeps your engine purring smoothly so you can power over every hill and sprint for the finish line.
- Carbohydrates: Your primary energy source, carbs like rice, oats, bananas, and whole-wheat sandwiches provide sustained power. Aim for 30-60g per hour, with faster-digesting options like gels and chews for intense bursts.
- Protein: Think of protein as the pit crew, repairing and rebuilding muscles after a gruelling climb. Include small amounts (10-20g per hour) in bars, nuts, or seeds.
- Fats: These are like the long-lasting fuel canisters, providing sustained energy and satiety. Don’t go overboard, but nuts, seeds, and avocados are good choices.
Electrolytes – The Tiny Heroes Battling Dehydration
Electrolytes like sodium, chloride, potassium, and magnesium are easily lost through sweat on long, hot rides. Having low levels can lead to painful cramps, nausea, and muscle fatigue. Combat dehydration by replenishing electrolytes through drinks, powders, tablets, or electrolyte-rich whole foods like tomatoes, melons, coconut water, milk, and bananas.
Pre-Ride Feast: Setting the Stage for Success
Fuelling for a long ride starts long before you clip into your pedals. A well-planned pre-ride meal 2-3 hours prior is key. Think of it as fuel for your engine, meticulously chosen to set the stage for a long journey. Forget about greasy fry-ups or sugary cereals; here’s your guide to a pre-ride feast that’ll pay dividends when grinding out the hours:
Stoking the Furnace: Embrace the Power of Slow-Burning Carbs
Imagine your body as a furnace. To keep it roaring through miles of countryside, you need dependable fuel that burns steadily, not a volatile flash of sugary short-lived energy. That’s where slow-releasing carbohydrates come in – they’re the steady supply of logs keeping your internal fire stoked.
Personally I like a generous bowl of porridge with berries and a spoonful of honey, or if it’s later in the day, plate of tuna pasta with sun-dried tomatoes. This one makes a nice evening meal even when you’re not going near the bike.
Protein Power: The Unsung Hero of Endurance
While carbs play the starring role, don’t neglect the supporting cast.
Protein is the unsung hero of endurance, providing essential building blocks for your muscles and keeping you feeling full and satisfied.
A handful of almonds and dried cranberries make a perfect pre-ride snack, or incorporate some lean chicken or salmon into your breakfast scramble.
A pro tip I found is to buy nuts from the “ingredients” isle at your supermarket, rather than in snack size boxes. It turns out ingredients do not have any VAT applied, whereas you will pay 20% VAT for snacks. Now that’s nutty.
Don’t forget the humble eggs – they’re nature’s protein powerhouse, packed with nutrients and surprisingly versatile.
Hydration: The Silent Partner in Every Triumph
Think of water as the invisible oil keeping your engine running smoothly.
Proper hydration before, during, and after your ride is crucial for performance and overall well-being.
Ditch the sugary drinks and sip on good old water throughout the day – aim for around 2 litres in the 2-3 hours leading up to your ride.
On longer rides consider taking two bottles. One with water, and one with a electrolyte replacement sachet mixed in. Alternate between the two. At a push, diluted cordial in your second bottle will work.
Don’t wait until you’re parched to reach for the bottle – remember, thirst is a late-stage warning sign.
Beyond the Plate: Tune-In to Your Body’s Rhythm
Remember, the perfect pre-ride meal is a personal choice. Experiment with different combinations, paying close attention to how your body responds.
Avoid trying anything new on the morning of your big ride – stick to familiar options that you know your digestive system can handle.
And lastly, listen to your body.
Sometimes, a light breakfast might be just what you need, while other times, a more substantial meal will feel best.
Trust your gut!
Mid-Ride Munchies: Keeping the Engine Humming
Those hunger pangs hitting every 20-30 minutes are your body’s pit crew signalling it’s time for a refuelling stop. But how you refuel can make all the difference between a smooth ride and a sputtery engine. Let’s delve deeper into your pit lane menu:
1. Easily Digestible Snacks:
- Gels: These concentrated bursts of energy are perfect for quick refuels, especially during intense efforts. Look for gels with complex carbohydrates and electrolytes to keep you going.
- Bars: Not all bars are created equal. Opt for ones with real ingredients like whole grains, nuts, and dried fruit, avoiding those with excessive sugar or artificial additives. Look for “real food” bars with minimal processing.
- Fruits: Nature’s candy! Bananas, apples, oranges, and dates are packed with easily digestible sugars and electrolytes for a natural boost. Bonus points for pairing them with a nut butter for added protein and healthy fats.
- Homemade Energy Bites: Get creative and whip up your own energy bites with a base of oats, nuts, seeds, and dried fruit. Add some honey or maple syrup for sweetness and customise with spices for a flavour kick.
My personal favourites are these energy balls by Deliciously Ella.
You can buy these in the shop, pre-made. But they are expensive. Making them at home is much cheaper. Guess which option I choose?
2. Sandwich Break:
For longer rides, a well-constructed sandwich can be a game-changer. Ditch the white bread and opt for wholemeal or rye for sustained energy.
Fill it with lean protein like grilled chicken or turkey, and don’t forget the veggies!
Spinach, avocado, and tomato add vitamins, minerals, and healthy fats to keep you feeling full and energised.
Be careful how you store your sandwiches during your ride. Shoving them in your jersey pocket, where they get ‘cooked’ by your body heat is not just unpleasant, it’s also a way to make yourself ill. My method is to move as much hardware as possible out of my saddlebag into my jersey pockets, and then swap back once I’ve scoffed my lunch.
3. Electrolyte Pit Stop:
Hydration is key, but during intense exercise, you’re also losing electrolytes through sweat.
Sports drinks can help replenish those electrolytes, especially sodium and potassium, which are crucial for muscle function and nerve transmission.
Opt for low-sugar options or dilute your sports drink with water if you’re watching your calorie intake.
Post-Ride Refuelling: Replenishing the Tank
The chequered flag has waved, but your body’s work isn’t over.
Those 30 minutes after your ride are a golden window for recovery. Your body is primed to soak up nutrients like a sponge, replenishing glycogen stores and repairing microscopic muscle tears. This is where your food choices become the architects of your comeback.
The Carbo-Protein Power Couple:
- Glycogen Replenishment: Carbs are the rockstars of energy, and your muscles just burned through their stash during the ride. Aim for 0.8-1.2 grams of carbs per kilogram of your body weight within that first hour. Think bananas with peanut butter, a hearty recovery drink, or a bagel with hummus.
- Muscle Repair and Rebuild: Protein plays a crucial role in repairing those microscopic muscle tears. Target 0.15-0.25 grams of protein per kilogram of body weight within the same timeframe. Greek yogurt with granola, a protein shake with berries, or chicken with sweet potato are stellar options.
The first 30 minutes are crucial, but recovery is a marathon, not a sprint. Aim for a well-balanced meal within 2-3 hours to replenish and refuel fully.
Bonus Tips:
- Plan your post-ride snack beforehand. Having it ready avoids scrambling for unhealthy options.
- Pack pre-portioned ingredients to whip up a quick recovery meal on the go.
- Don’t forget about healthy fats! They help with satiety and nutrient absorption.
Gearing Up for Your Nutritional Journey
Remember, these are just the general guidelines. Your personal fuelling strategy will depend on several factors:
- Ride duration and intensity: Longer and harder rides require more frequent and higher-calorie snacks.
- Weather conditions: Hotter weather means increased sweat loss and a need for lighter, easily digestible foods.
- Your body’s preferences: Experiment and find what works best for your gut and taste buds.
Tips
- Experiment: Find what works best for your gut and taste. Practice fuelling strategies during training rides.
- Hydration: Drink water regularly, small sips throughout the ride, aiming for 200-300ml per hour.
- Listen to your body: Eat when hungry, don’t force yourself if your stomach feels off.
- Variety: Avoid monotony, mix up food choices to keep it enjoyable and maintain nutrient balance.
Additional factors
- Ride duration and intensity: Adjust portions and frequency based on the length and difficulty of your ride.
- Weather: Hotter conditions mean higher hydration needs and lighter, easily digestible foods.
- Individual preferences: Choose foods you enjoy and can tolerate while cycling.
Remember, these are general guidelines.
Long-distance cycling is not only a physical but also a mental challenge, and fuelling properly contributes significantly to overall success and enjoyment.
I’d love to hear your longer distance fuelling strategy, so please do leave a comment below and share your thoughts.