SIMPLE NUTRITION TIPS FOR LONG RIDES

Eating well ahead of your big event is key to having a good day on the bike - and it doesn't need to be complicated

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Fuelling for an event is still an area many riders struggle with. But get your nutrition right and you will feel better, ride stronger and recover faster. This guide breaks everything down into easy steps so you can focus on enjoying the ride.

The day before your big event you need to make sure your carbohydrate stores are topped up. These are your body's primary source of energy for endurance events, and by topping up your stores in advance you'll be better able to sustain your energy throughout the ride. This will keep you riding at the pace you're targeting and reduce the risk of the dreaded 'bonk' - that sudden, overwhelming fatigue that comes when your energy levels drop too low.

You should aim to significantly increase your intake with your breakfast, lunch and dinner all containing large portions of carbohydrates such as rice and pasta. Include high-carbohydrate snacks between these main meals, as the goal is to start with a full tank on the big day.

On the big day

The meal you eat before your ride needs to top up your energy stores without making you feel uncomfortably full or bloated. Again, the focus should be on carbohydrates but with a little bit of protein too.