We’ve all been there, you’ve started your ride with high spirits and good intentions. After an hour of riding, you find yourself feeling lethargic. In an instant, your ride’s gone from very pleasant to a big old slog! Why? Chances are that your nutrition has let you down. In this article, we will discuss how to fuel your session before and during the ride. With these tools, you can make every ride as successful as possible!

(Shown: our Signature Jersey Black and Signature Jersey Red, with our Essential Water Bottle).
Carbs are your friend
Your body has two primary fuel sources: fat and carbohydrates. Generally speaking, carbohydrates are used as fuel during anaerobic (higher intensity) exercise and fats are used during aerobic (lower intensity) exercise. Carbohydrate stores in the human body are small. Most people store enough carbohydrates for 2-3 hours of exercise. When you’re out for a long ride, these stores must be replenished! In this article, we will focus predominantly on using carbs as your primary fuel source.
Pre-ride nutrition
Your pre-ride nutrition can start as early as two days prior! Keep in mind that this advice is based on the goal of optimising your ride performance - you don’t necessarily have to think about what you’re eating days before every bike ride. For simplicity, follow this advice for rides exceeding the 3-hour mark.

The days before
I’m sure you’ve all heard the idea of carb-loading? Eat loads of carbs to fill you up with energy, right? Essentially, yes - but there are a few things to note to ensure you’re optimising performance rather than ruining it! Glycogen (the body's stored energy source), reduces during exercise. Higher glycogen levels in the muscle before a race has been linked to improved performance and reduced fatigue. Therefore, the goal of carb loading is to saturate the muscles with glycogen. Saturate, don’t exceed. Very high glycogen stores typically mean glycogen stores are depleted quickly. The goal with carb-loading is to emphasise higher carb intake and reduce fat intake. For the majority of trained individuals, 5-7g/kg per day of carbohydrates for two days appears to be optimal. Experiment with different fuelling strategies to see what works best for you.

3-4 hours before your ride
Carbs will make up the bulk of your pre-race meal. We recommend consuming 1-4g/kg of carbohydrates 1-4 hours before your ride (1). You might think this is a large range, and you’re right! The truth is, people’s tolerance to pre-ride carbs differs significantly and we recommend you try different methods before an important ride. Some mornings, waking up 3-4 hours before a ride might not appeal, and that’s fine! After all, a good night's sleep is also key for optimal performance. Depending on your tolerance to foods close to exercise, having a big meal might not be an issue. However, if you’re sensitive to gut issues then you might need to think of a plan B that doesn't involve waking up in the middle of the night. Maybe you could try liquid carbs like an energy drink or a smoothie. Or you might prefer to graze on smaller snacks in the lead-up to the ride.
Now we’ve discussed how much and when to eat, let’s look at what to eat. Low glycaemic index (GI) foods (wholemeal bread, oats, muesli) can be great choices, but do tend to have more fibre, therefore they take longer to digest and can cause stomach issues. If you're affected, consider reducing your low GI food intake before a ride. In addition to fibre, fat is also associated with stomach issues as it slows down the rate at which your stomach empties. Aim to avoid too much fat in your pre-ride meal.

Intra-ride nutrition
Now let’s look at fuelling when you’re actually on the bike. Like our pre-ride fuelling, the focus here is on carbs. It's important to note there are many types of carbs which all do different things. We want to focus on the carbs that can be used quickly such as maltodextrin, glucose, sucrose, and soluble starches. The human body can't use more than 60g of carbs per hour, but this quantity can be increased if multiple transporter carbs are used. Depending on the duration of your ride you may want to change your carbohydrate intake. For rides (2): ● 1-2 hrs = 30g Carbohydrates Per Hour ● 2-3 hrs = 60g Carbohydrates Per Hour ● 2.5hrs + = 90g Carbohydrates Per Hour (different carbohydrate transporters) Like your pre-ride nutrition, practice makes perfect! Test different quantities, types, and brands. Find what works well for you, and doesn’t compromise your performance by upsetting your stomach.
Summary
It’s all about practice! Find what methods work for you and you'll have a solid plan going into a ride. Utilising carbs as your main fuel source in the days, hours, and during your ride will aid the optimisation of your ride. However, fuelling is not the only piece of the puzzle, you must also consider your sleep, hydration, training, and lifestyle. Keep trying new things and repeat what’s working for you.
Of course, sometimes there's a time and place for a 'treat', especially post-race! Listen to your body and you'll enjoy your ride and your pre/post-ride fuel all the more.

(Luca wears our Signature Road All-In-One Black and Signature Jersey Black).
We'd love to hear how you fuel your rides! Drop us a DM on Instagram or say hello by email: hello@rideluca.com
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References: 1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501–28. 2. Jeukendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise." Sports Med 44 Suppl 1: 25-33, 2014.