Whether on an epic road bike tour or a challenging cycling marathon, the right nutrition is crucial for endurance and performance. The question "What and when should I eat and drink?" is asked by many - from beginners to professionals. In this article, we at CYCLZ share our nutrition tips for long road bike tours, from optimal preparation to the most important details for the journey.
1. The basis: optimal preparation before the tour
To be fit and ready to start, preparation for a long road bike ride begins the day before. The key is to get the right amount of carbohydrates, as these serve as a source of energy for the muscles. A good carbohydrate preparation for the day before could consist of rice, pasta, oatmeal and vegetables, for example. A carbohydrate-rich breakfast before the start is ideal - such as porridge with fruit or a few slices of wholemeal bread with honey. This gives your body the energy it needs without overtaxing it.
2. The key on the go: carbohydrates and fluids
On long tours, carbohydrate intake should be between 30 and 90 grams per hour. For beginners, 30 to 60 grams per hour is enough to provide energy, while professionals are often able to process up to 90 grams of carbohydrates per hour through training. It is important to consume carbohydrates regularly to keep blood sugar levels stable and avoid muscle fatigue. Fluid intake is also crucial: a target of around 500 to 750 ml of fluid per hour (depending on weather and intensity) ensures that the body remains sufficiently hydrated.
3. Gels, bars and powders – which form is the right one?
Different forms of sports nutrition can help to optimize carbohydrate intake. Here are the most important differences:
-
Gels : Energy gels provide a highly concentrated dose of carbohydrates in an easily digestible form and are ideal for quick energy between meals. They are particularly helpful during intense phases, such as before a steep climb. One disadvantage is that they often require water to wash down as the consistency is thick and they can be difficult to digest without additional liquid.
-
Bars : Energy bars contain carbohydrates, proteins and fats and are a good option for slower energy release. They are ideal for long rides when hunger strikes or to eat something "substance" between harder sections. Bars are often less concentrated than gels and are better eaten during breaks as they stay in the stomach longer and are more filling.
-
Powders : Carbohydrate powders dissolve easily in water and offer a quick and easy way to get energy and hydration at the same time. They are ideal for quickly consuming carbohydrates and electrolytes and avoid chewing, which is useful during intense rides.
4. Electrolytes – Why they are so important
When you sweat, your body loses not only water, but also important electrolytes such as sodium, potassium and magnesium. Electrolyte drinks or powders help to compensate for these losses and maintain muscle function. For longer tours, we recommend a drink with electrolytes in one water bottle container and water in the other to ensure flexibility in meeting your needs.
5. The best nutrition strategies for beginners and professionals
Depending on your level of experience and physical fitness, your need for carbohydrates varies:
-
Beginners (30-60 g carbohydrates per hour) : Beginners do well to get their body used to regular carbohydrate intake and find out what is well tolerated. Start with a mixture of bars and liquid food (e.g. powder) and combine this with a gel as needed during more strenuous phases.
-
Advanced riders (60-80 g of carbohydrates per hour) : Advanced riders can support more intense phases with gels and use bars and electrolyte mixes during calmer phases. A varied combination helps to provide the muscles with a constant supply of energy.
-
Professionals (80-90 g carbohydrates per hour) : Professionals are often trained to process high amounts of carbohydrates efficiently. They benefit from a tightly timed mix of gels, drinks and powders. Here it can be helpful to use special carbohydrate-rich drinks to manage the high intake without constant chewing.
6. After the tour: The right regeneration
After a long ride, restoring carbohydrate stores is just as important as consuming protein to repair muscles. A recovery shake or a high-carbohydrate meal with protein within 30 minutes of the ride will optimize recovery. Popular options include banana shakes with yogurt, whole grain bread with egg, or rice with chicken and vegetables.
Conclusion: The optimal nutrition for maximum driving pleasure
The right nutrition on long tours not only increases performance, but also the enjoyment of riding. Experiment on training rides to find out which form of energy intake helps you best - and look forward to being optimally nourished and strengthened on your next tour!
At CYCLZ, we value holistic preparation. Whether through our sporty road bike clothing or valuable tips for training and nutrition - we are at your side to prepare you for your best tour!