Introduction to Cycling Nutrition
Nutrition is a pivotal aspect of cycling, impacting your performance and overall experience. Whether you're a beginner or a seasoned pro, understanding and implementing the basics of fueling, hydration, and recovery can significantly enhance your rides and help you avoid the dreaded bonk.
Hydration: The Foundation of Cycling Performance
Daily Hydration: Aim for 2.5 - 3.5 liters of water daily. This requirement increases on training and race days due to fluid and salt lost through sweat.
Pre-Ride Hydration: Drink 500 – 1000ml of fluid 2-3 hours before riding. GO Electrolyte or GO Hydro can help increase fluid retention.
During the Ride: Aim to lose no more than 2-3% of your body mass. Drink approximately 500ml of fluid per hour, adjusting for weather conditions. GO Electrolyte is ideal for longer rides, while GO Hydro suits shorter rides.
Fueling: Powering Your Ride
Carbohydrate Needs: Carbs are your primary fuel source at high intensity. The longer or more intense the ride, the more carbs you need before and during.
Pre-Ride Fueling: For long rides, consume at least 8g/kg of carbohydrates in the 24 hours prior. Include a carb-rich meal about 3 hours before riding and a carbohydrate snack like a Go Energy Bake 30 minutes prior.
During the Ride: Consume 60g of carbohydrate every hour. Mix solid foods and gels, focusing on solids earlier and gels later in the ride.
Recovery: The Three Rs
Rehydrate: Replace 150% of the fluid volume lost through sweating post-ride.
Refuel: Replenish carbohydrate stores with 1.2 g/kg of carbohydrates every 3 hours for the next 12 hours.
Rebuild: Aim for at least 1.5g/kg of protein daily, especially after a ride. REGO+ shakes and protein-rich meals like Spaghetti Bolognese can aid in muscle repair.
Key Takeaways for Cyclists
Understand and Prioritise Nutrition: Grasping the basics of hydration, fueling, and recovery is crucial for cycling performance.
Customise Your Nutrition Strategy: Tailor your nutrition to the demands of your rides and personal needs.
Consistency is Key: Maintain a consistent approach to nutrition, both on and off the bike, for continuous improvement and enjoyment.
Fuel Your Cycling Journey with Science in Sport
At Science in Sport, we're committed to providing cyclists with the nutrition they need to excel. Our range of products is designed to support your hydration, fueling, and recovery needs, ensuring you can enjoy your rides and perform at your best.
Ready to optimise your cycling nutrition? Explore our range of nutrition products today and discover how Science in Sport can help you achieve your cycling goals.
