How to Fix a Flat Tire: Complete Step-by-Step Guide for All Bike Types

Cycling performance isn't just about fitness—it's about fuel. The difference between bonking (hitting the wall) and maintaining steady power for hours comes down to what you eat and drink before, during, and after your ride.

Pre-Ride Nutrition

The food you consume one to three hours before your ride is crucial for establishing a strong performance foundation. The primary objective here is to replenish your glycogen stores effectively, all while ensuring you avoid any digestive discomfort that could hinder your ride.

For shorter rides, typically those lasting less than 60 minutes, a light snack consumed 30 to 60 minutes beforehand is usually sufficient. Excellent choices include a banana, a readily available energy bar, or a slice of toast spread with peanut butter.

When preparing for rides that extend between 60 and 90 minutes, it's advisable to consume a well-balanced meal approximately two to three hours prior to starting. This meal should thoughtfully incorporate a good mix of carbohydrates, protein, and healthy fats to provide sustained energy.

For longer excursions, specifically rides exceeding 90 minutes, a more substantial meal is recommended three to four hours before you set off. This meal should be rich in carbohydrates, providing between 100-150 grams, along with 20-30 grams of protein, and a moderate amount of healthy fats to adequately fuel your endurance efforts.

During-Ride Nutrition

It's during the ride itself that many cyclists often falter in their nutritional strategy. A key principle to remember is to consume fuel proactively, rather than waiting until you feel depleted.

For rides lasting less than 60 minutes, hydration with water alone is generally sufficient.

As your ride extends to between 60 and 90 minutes, you should begin consuming carbohydrates around the 45-minute mark, aiming for an intake of 30-40 grams per hour.

For rides ranging from 90 to 180 minutes, increase your carbohydrate consumption to 30-60 grams per hour. Alongside this, it's vital to drink 750ml to 1 liter of water per hour, ensuring it contains electrolytes to replace those lost through sweat.

Finally, for epic rides lasting over three hours, your carbohydrate intake should be higher, targeting 60-90 grams per hour. This can be achieved through a diverse approach, utilizing a combination of energy bars, gels, sports drinks, and even real food options to keep you adequately fueled.