Quick Guide to Bike Fueling
Introduction
Proper fueling during cycling is crucial for maximizing performance and ensuring recovery. Whether you're going on a short training ride or an intense race, knowing what, when, and how much to fuel your body with can make a significant difference. This guide will help you develop a practical, effective cycling nutrition plan with BRIX products.
What to Eat While Cycling
When cycling, your body requires easily digestible carbohydrates to keep your energy levels stable. Fueling before, during, and after your ride ensures consistent performance and recovery. Most importantly, starting early and fueling regularly during effort is key. Start too late and you’ll always be catching up!
How Many Carbs and Calories Should You Consume?
A general rule of thumb is to consume 60-90g of carbohydrates per hour. On high-intensity rides, use faster-absorbing nutrients like gels or drink mixes, while lower-intensity rides can incorporate more complex carbohydrates like waffles or bars.
What to Eat During a Ride
Fueling during a ride is essential for maintaining energy levels. Simple sugars (like gels and drink mixes) are best for high-intensity efforts, while lower-intensity rides can benefit from more complex carbs. Consume carbs every 15-30 minutes, ensuring a steady supply of energy. Spread your carb intake throughout the ride to avoid digestive issues.
What to Eat Before Cycling
The best time to fuel for a ride is a few hours before the event. Consume a carbohydrate-focused meal 3-4 hours prior to riding to stock up glycogen stores. Avoid high-fat or high-protein foods immediately before the ride as they take longer to digest.
Short Rides and Recovery
For short, intense rides, fueling may not be necessary, especially if you’ve eaten beforehand. However, even short rides can benefit from proper fueling to maintain workout intensity and glycogen stores for future sessions. After your ride, focus on replenishing glycogen and repairing muscles with a post-ride recovery meal or shake. A simple 4:1 carbohydrate-to-protein ratio is ideal for fast energy replenishment.
Sample Nutrition Plan for a 4-Hour Ride
Pre-Ride (4 hours before):
- Oatmeal with maple syrup and banana
Toast, a banana, and orange juice
During Ride (Aim for 60-90g carbs/hour):
- 1 bottle of BRIX Electrolyte Drink Mix + 1 BRIX Gel (Total 87g of carbs) (67 g of carbs)
1 package of BRIX Energy Waffle + BRIX Electrolyte Drink Mix (74 g of carbs)
Hydration:
- Drink 1 bottle of electrolytes or water per hour, adjusting for weather conditions and sweat rate.
Post-Ride:
- Quick snack form: A bagel or protein shake
- A meal rich with carbs and protein to replenish glycogen stores
Fueling Tip:
Even for short rides, always remember that fueling consistently helps build good habits for longer, more demanding events. Experiment with what food and gels works best for you during training, so you can tailor your plan to your specific needs.
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