Eating and Drinking

Eating and drinking right is key to a completed ride. You have to get it right. If you are not taking on enough drink and food your body will ‘bonk’ this causes you to feel sick and have no energy – every turn of the pedals is a ridiculously hard effort. Prevent this from happening by:

1. Breakfast: Eating Porridge with Fruit and Nuts really is a great start to the riding day. Add a banana to that and you have an all round good energy meal. If you don’t like porridge, get yourself some good carbohydrate about 30 minutes before the ride. Toast and Peanut or Almond butter is a good alternative (don’t eat this if you have a nut allergy!!)

2. During the ride: Ensure you have taken snacks to keep your energy levels up. Some snacks also may give you a feel good factor such as a mars bar – always helps as a reward after climbing some big hill.

3. Energy Gels and Bars: These have become very popular. A mix of glucose and other ingredients to give you energy boost. They come in all sorts of sizes and flavours. Some contain caffeine and some are organic. Jelly babies have a similar effect and a lot cheaper.

4. Drinking is essential. Pre, during and post ride. Water is an excellent hydrator. However you may want to consider something with electrolytes in during the ride to replace those that you have sweated out. If you have space for more than one bottle cage on your bike, get another – then fit it and fill it.

5. Energy Drinks: There are energy drinks available and you may well want to look at those. These come in all different flavours and mixtures. Some also contain caffeine.

6. Our advice: Try out energy drinks, bars and gels beforehand. The richness of the contents may not settle well with you if it’s the first time you have used them.

7. Post Ride Drinks: Recovery drinks are becoming more common. Whilst riding you will cause micro-tears to the muscles you are using which often cause you to ache post-ride. To help you recover quicker eat some protein about 20 minutes post ride to help your body repair itself. Some sports drink manufacturers do make specific recovery products but if these aren’t up your street then some chicken, spinach and brown rice will be an ideal alternative.