The Complete Nutrition Guide for Long Distance Cycling

Nutrition can make or break a long distance ride. You might have the fitness to cover the kilometres, but without proper fuelling, you'll bonk—that dreaded state where your body runs out of glycogen and everything becomes enormously difficult. This guide covers everything you need to know about nutrition for endurance cycling, from pre-ride meals to recovery eating.

Understanding Energy Systems in Cycling

Before discussing what to eat, it's helpful to understand how your body uses fuel:

Glycogen: Stored in muscles and liver, glycogen is your primary fuel source for moderate to intense cycling. Your body can store roughly 90-120 minutes worth of glycogen for hard efforts. Once depleted, performance drops dramatically.

Fat: An abundant energy source, but your body can only metabolise fat at lower intensities. As effort increases, your body relies more on glycogen and less on fat.

The goal of cycling nutrition is to maintain adequate glycogen stores before and during rides, and to support recovery afterward.

Pre-Ride Nutrition: Fuelling Up

What you eat in the hours before a ride significantly affects your performance:

The Night Before a Long Ride: Eat a carbohydrate-rich dinner to top up glycogen stores. Think pasta, rice, potatoes, or bread alongside protein and vegetables. Don't overeat—a larger than normal portion is fine, but stuffing yourself is counterproductive.

Morning of the Ride: Eat breakfast two to three hours before starting to allow digestion. Choose easily digestible carbohydrates with moderate protein and low fat. Examples: oatmeal with banana and honey, toast with peanut butter and jam, or a bagel with cream cheese.

Hydration Starts Before the Ride: Begin well-hydrated by drinking water regularly in the hours before your ride. Your urine should be pale yellow—any darker indicates you need more fluids.

During-Ride Nutrition: Staying Fuelled

For rides under ninety minutes at moderate intensity, water alone is usually sufficient. For longer or more intense efforts, you need to replace the energy you're burning:

General Rule: Aim for 30-60 grams of carbohydrates per hour for rides over ninety minutes. Some athletes can absorb up to 90 grams per hour using specific carbohydrate combinations, but this requires training.

Real Food Options: Bananas are cyclist's favourites—easy to eat, easy to digest, packed with carbohydrates and potassium. Other options include dates, rice cakes, sandwiches (jam, honey, or Vegemite), fig bars, and homemade energy balls.

Sports Products: Energy gels provide concentrated carbohydrates in a convenient package. Bars offer more substantial eating. Sports drinks combine hydration and carbohydrates. Each has its place depending on preference and situation.

Listen to Your Stomach: If you start feeling nauseous or bloated, reduce intake slightly. These symptoms often indicate you're consuming more than you can absorb.

Hydration During Rides

Dehydration impairs performance before you feel thirsty. In Australian conditions, proper hydration requires particular attention:

Basic Guidelines: Drink 500-750ml per hour depending on temperature and intensity. In hot conditions, you may need up to a litre per hour.

Signs of Dehydration: Thirst, decreased power output, headache, and dark urine. Severe dehydration can lead to cramping and heat illness.

Carrying Capacity: For long rides, plan your route around water refill points—cafes, public taps, service stations. Running out of water in Australian heat is dangerous.

Dealing with the Bonk

Despite best intentions, sometimes you'll underfuel and bonk. Here's how to handle it:

Emergency Response: Stop and eat immediately. Fast-acting sugars are best—gels, lollies, soft drink, or anything sweet. Sit in the shade if it's hot.

Recovery Takes Time: Even after eating, expect thirty to sixty minutes before you feel significantly better. Your body needs time to digest and deliver glucose to muscles.

Post-Ride Recovery Nutrition

What you eat after riding affects how quickly you recover and adapt to training:

The Recovery Window: The first thirty to sixty minutes after riding is optimal for recovery nutrition. Your muscles are primed to absorb glycogen during this window.

What to Eat: Aim for a 3:1 or 4:1 ratio of carbohydrates to protein. Examples: chocolate milk (a surprisingly effective recovery drink), a smoothie with banana, berries, yoghurt and honey, or a substantial meal if you have appetite.

Continue Hydrating: Don't stop drinking once you're off the bike. Continue hydrating over the following hours, particularly if you'll ride again the next day.

Real Food is Fine: You don't need expensive recovery supplements. A decent meal within an hour or two of finishing provides everything you need.

Special Considerations for Australian Conditions

Our climate presents unique nutrition challenges:

Salt Losses: Australian summers mean heavy sweating and significant salt loss. Consider salt tablets or high-sodium snacks for rides in temperatures above 30°C.

Appetite Suppression: Heat can suppress appetite, making eating difficult even when you need fuel. Force yourself to eat small amounts regularly rather than waiting for hunger.

Building Your Personal Nutrition Strategy

Everyone's nutritional needs differ. Here's how to develop your own approach:

Experiment in Training: Never try new nutrition strategies on event day. Use training rides to test different foods, products, and timing.

Keep a Nutrition Log: Record what you ate, when, and how you felt. Over time, patterns emerge showing what works for your body.

Adjust for Intensity: Higher intensity efforts reduce blood flow to the digestive system, making solid food harder to digest. Use gels and liquids for intense riding, solid food for steady endurance efforts.

Everyday Nutrition for Cyclists

Race day and long ride nutrition matters, but so does daily eating:

Prioritise Whole Foods: Base your diet on vegetables, fruits, whole grains, lean proteins, and healthy fats. These provide the vitamins, minerals, and antioxidants that support training adaptation and health.

Don't Fear Carbohydrates: As an endurance athlete, carbohydrates are your friend. Don't follow low-carb trends that aren't designed for people who ride hundreds of kilometres per week.

Sleep and Nutrition Connect: Good sleep improves nutrient absorption and recovery. Poor sleep increases cravings for sugary, processed foods. Prioritise rest alongside nutrition.

Conclusion

Nutrition is a pillar of cycling performance alongside training and recovery. By fuelling properly before rides, maintaining energy and hydration during efforts, and recovering well afterward, you'll ride stronger, longer, and more enjoyably. Start experimenting, find what works for you, and never let an empty tank ruin another ride.