If you’re reading this, then you’re likely training for the upcoming Spinneys Dubai 92 Cycle Challenge. Or, like thousands of like-minded people, you’ve decided to get into cycling during this current pandemic. Although it’s fairly easy to just jump on a bike and pedal, there’s one big factor to success that’s easily overlooked: your diet.
As with any physical pursuit, getting your diet right with cycling is a must. Before, during and after riding - finding the perfect balance for your nutrition is compulsory. It makes the difference between you completing a huge ride or having to sit wheezing at the side of the track a few kilometres in.
So let’s break it down for you in bite-size chunks.
The night before
Although “carb-loading” is a popular misconception within endurance sports, you should definitely eat some the night before a big ride.
You don’t need to shovel down plate after plate of pasta, but a small portion of it will provide energy. Rice, potatoes and bread are also great for powering the muscles. Pair these with poultry or fish and you’ve got a winning plate of food - just remember not to overload on anything.
Things to avoid? Well, spicy foods and red meats can have a detrimental effect on your performance and your stomach. The last thing you want is to feel bloated and queasy.
Oh, and be sure to drink plenty of water the night before to keep your body well hydrated.
The morning before
Be sure to give yourself plenty of time to eat breakfast before your ride. Ideally, you should have had something to eat at least 90 minutes before you start cycling.
Keep it simple with an omelette or bowl of porridge as both of these have slow-release energy to help you during early parts of your journey.
Again, drink a decent amount of water (around 500ml) or energy drink before you head off to prevent your muscles from cramping. Most cyclists - pro and amateur - will drink a coffee too. The caffeine provides a quick wake up call that will get your body and mind ready for action.
During the ride
An old-school choice of food for riding is the humble banana. It’s a quick and easy way to get an energy boost as you cycle - just be sure to tuck the banana skin back in a pocket rather than leaving it on the track for someone to slip on.
However, the new-fangled approach to mid-ride nutrition are energy gels. Squeezing a pouch of flavoured liquid into your mouth as you pedal takes seconds and will enable you to ride for longer. They’re tested to last around 45 minutes per pouch, so calculate your route and purchase the amount you need accordingly.
Post ride
When you look at the thousands of calories you’ve burned during your ride, the temptation will be to reach for all of the fatty and sugary treats to replenish them. You’ve earned it, right? Not exactly. Sensible portions of healthy food will keep your body in tip-top shape and raring to go again. Lamb and beef are back on the menu, mind. The more protein you can consume to help repair your muscles, the better.
And yes, remember to hydrate. A beverage packed with electrolytes will help to soothe your aching body.
