When should you eat for a long bike ride?

You have decided to tackle cyclosportives. Alongside training, it’s crucial to focus on nutrition to succeed in your long ride. After discovering what nutrition to follow for a cyclist, today we offer a focus on when to eat for a long bike race.

What type of nutrition should you adopt for cycling?

If you are wondering what type of nutrition to adopt for cycling, know that first and foremost, the most important thing is to adopt a balanced diet. Engaging in physical activity – especially endurance activities like cycling – leads to an increase in energy expenditure that needs to be compensated through nutrition. This applies before, during, and after the effort. The day before an event, it's necessary to build up reserves by loading up on starchy foods (whole grains). After the effort, don't neglect recovery, which also involves a proper diet to replenish glycogen stores.

Which foods should you prioritize before the start of a race?

You are about to start a cyclosportive and wondering which foods to prioritize before the start of a race?
Before the start, prioritise low glycemic index foods (whole grains: whole grain bread, whole wheat pasta and rice, dried fruits, etc.). Ideally, to respect digestion, this meal should be taken 3 to 4 hours before the start, but since the start is often very early, breakfast can be eaten up to 1 hour before the race. This breakfast can be supplemented with a waiting drink to consume before the start.

Which foods should you prioritize during the effort?

To improve your performance, you are wondering which foods to prioritise during the effort?
During the effort, you need to provide glucose (sugar) in sufficient and regular amounts to maintain blood glucose levels. For this, prioritize the range of sports nutrition consisting of cereal bars, energy gels, but also fruit pastes and fruit compotes. For long-distance races or training, you can add savory snacks like cakes or savory tarts. Finally, don't forget to hydrate regularly by drinking a 500ml bottle per hour filled with an energy drink or water with added syrup or sugar cubes.

Now that you know when to eat for a long bike race, how about discovering what the diet of a professional cyclist looks like?