What to Eat and Drink on a Long Ride

◎What should you eat before a ride?

If time allows, eat a familiar carbohydrate-containing meal two to three hours before riding. Oats with yoghurt and a banana, or a light toasted sandwich, are examples. For an early start, choose a smaller portion you tolerate if a large meal feels too heavy, and have food ready for the ride. Do not try a new product for the first time on a long or hard ride.

◎How much carbohydrate should you consume during a ride?

For endurance rides lasting around one to two and a half hours, 30–60 grams of carbohydrate per hour is a common reference range. On demanding rides longer than two and a half to three hours, intake may rise to 90 grams per hour depending on need and tolerance. Reserve the upper end for long, hard rides and only use amounts you have practised tolerating. Where higher intakes are needed, gradually practise with products containing glucose and fructose.

Options include bananas, small jam sandwiches, bars, gels and carbohydrate sports drinks. Start eating in the first hour and spread intake into small portions. Check gel labels: most gels should be taken with water. For packaged products, use the stated carbohydrate per serving to calculate your intake.

▦How should you plan fluids and electrolytes?

Consider temperature, sweat rate and refill points. Start with full bottles and pay attention to thirst. A sodium-containing drink may be useful in hot weather or on long rides with heavy sweating. Count carbohydrate from sports drinks towards your total. Check whether an electrolyte drink is sugar-free.

There is no single hourly fluid amount suitable for everyone. Do not force yourself to finish a bottle just to meet a target. Add a refill stop or shorten the route if sufficient water is unavailable.

◎An example for a three-hour ride

At an average target of 50 grams per hour, you would need 150 grams of carbohydrate. For example, two small bars and two gel servings could each provide 25 grams, a medium banana about 25 grams, and one serving of sports drink another 25 grams. Calculate totals from product labels and spread intake over the three hours. Plan fluid volumes and refills separately according to weather, route and sweating.

After the ride, include carbohydrate and protein in your main meal. Consider the fatigue from the ride when planning the following day. How to Recover After Cycling

↗Sources

• Australian Institute of Sport · Carbohydrate intake and sports gels
• Australian Institute of Sport · Sports drinks
• National Athletic Trainers’ Association · Position statement on fluid replacement during exercise
• Academy of Nutrition and Dietetics, Dietitians of Canada and ACSM · Nutrition and athletic performance

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