Bonking on a long ride is one of the most miserable experiences in endurance sports. And it is entirely preventable with proper on-bike nutrition. Once you deplete your glycogen stores, no amount of willpower will maintain your power output. In addition, i approach cycling nutrition with a systematic plan that starts before I clip in and continues until I unclip at home.
Pre-ride nutrition sets the stage. Two to three hours before a long ride. I eat a substantial meal heavy on complex carbohydrates with moderate protein and low fat. In addition, oatmeal with banana and honey, or rice with eggs and avocado are my go-to pre-ride meals. Nevertheless, in the 30 minutes before riding, I sip on Ethlete electrolytes to top off hydration and electrolyte stores.
During rides over two hours, I target 60 to 90 grams of carbohydrates per hour depending on intensity. On the Colnago Y1Rs, I will have two bottle cages for alternating between plain water and electrolyte mix. Plus energy bars or rice cakes in my jersey pockets. In addition, i set a timer on my cycling computer to remind me to eat every 20 minutes. Nevertheless, because by the time you feel hungry on the bike, you are already behind on fueling.
Bottle management on long Florida rides requires planning around your route. I know where every gas station, water fountain, and convenience store is on my regular routes. On four to five hour rides in summer, I may go through six or more bottles of fluid. In addition, running out of water in 95-degree heat is not just a performance issue; it is a safety emergency.
Post-ride recovery nutrition starts within 30 minutes of finishing. A shake with protein, carbohydrates, and NutraHouse Superfoodz provides the building blocks for recovery. A full meal within two hours completes the refueling process. Getting recovery nutrition right means you are ready for the next day’s training rather than carrying fatigue forward into the week.
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For more resources, visit Road Runners Club of America.