Cycling Weekly created this content as part of a paid partnership with Science In Sport. The contents of this article are entirely independent and solely reflect the editorial opinion of Cycling Weekly. The old adage ‘you are what you eat’ is likely to resonate with many cyclists reflecting on their performance in a recent ride or race. After all, what you eat and drink while you’re on the bike has a demonstrable effect on just how far and fast you can go.
Proper fuelling is vital. Get it right and you’ll be able to ride consistently over an extended period of time. If you’re racing, or riding a sportive , this has clear benefits and can make a considerable difference on where you place, or even if you cross the finish line at all. If you’re just out riding it’s likely to make for a far more enjoyable ride, enabling you to finish strongly.
Getting it wrong, however, will translate to a dip in performance. Most commonly this is a product of not eating and drinking enough, which can lead to the dreaded ‘ bonk ’ or ‘knock’. But overeating can also be problematic, with stomach issues the most likely outcome of consuming too much fuel.
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So how do you properly fuel for your rides, and how should your approach differ for short, medium and long rides?
For years the perceived wisdom was that consuming between 30-60g of carbohydrates – your body’s preferred choice of fuel during exercise – per […]
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