Nutrition For Long Cycling Events

When it comes to nutrition for long cycling events, getting your fuelling strategy right can be the difference between a strong finish and hitting the dreaded wall. Whether you’re tackling a gran fondo, an endurance ride, or a multi-day event, your body needs the right mix of carbohydrates, electrolytes, and hydration to sustain performance over long hours in the saddle.

The Fundamentals of Nutrition For Long Cycling Events

Long rides demand consistent fuelling to keep energy levels stable and prevent bonking. Your nutrition plan should be tailored to your burn rate, ride intensity, and personal tolerances. Here’s a structured approach to ensure you stay energised throughout your ride.

Pre-Ride Nutrition: Start With a Strong Base

Before setting off, it’s crucial to fuel your body with slow-releasing carbohydrates. This helps to provide a steady energy supply and avoid early energy spikes. Some great pre-ride meal options include:

• Porridge with banana and honey
• Wholegrain toast with peanut butter
• Muesli with yoghurt and fruit
• Brown rice with eggs or lean protein

Avoid heavy, greasy foods that can sit in your stomach and cause discomfort later in the ride.

On-The-Bike Nutrition: What to Eat During Long Rides

During long cycling events, you need to replace the energy you burn. A common guideline is 30-60 grams of carbohydrates per hour, but this varies based on effort level and personal preference.

Early in the Ride: Low-GI Carbohydrates

• Muesli bars
• Bananas
• Rice cakes
• Wholegrain sandwiches

Mid to Late Ride: Higher-GI Carbohydrates

• Energy bars
• Sports drinks with electrolytes
• Gels (best for high-intensity sections)
• Simple sandwiches (Vegemite, peanut butter)

Mixing in Savoury Options

After several hours of sweet foods, your palate may crave something savoury. Salty snacks can also help replenish sodium lost through sweat. Good options include:

• Vegemite sandwiches
• Salted nuts or pretzels
• Potato chips
• Cheese and crackers

Hydration & Electrolyte Balance

Dehydration can quickly derail your performance, so staying hydrated is as important as fuelling properly. A good rule of thumb is 500-750ml of fluid per hour, depending on weather conditions and sweat rate.

• Water alone isn’t enough – use electrolyte drinks to replace lost salts.
• Avoid overloading on sugary drinks, as they can cause stomach issues.
• Sip consistently rather than chugging large amounts at once.

Gels vs. Real Food: What’s Best?

For racing scenarios, gels and high-GI energy sources are ideal because they are quick to consume and digest. However, for long endurance rides like gran fondos or ultra-distance events, real food provides more sustained energy and reduces stomach discomfort. A combination of both works best—start with real food and transition to gels when intensity picks up or fatigue sets in.

Testing Your Nutrition Strategy in Training

The biggest mistake riders make is trying something new on event day. What works for one cyclist may not work for another, so test different foods and hydration strategies during your training rides.

• Experiment with different carbohydrate sources.
• Find out what sits well with your stomach over long hours.
• Practice eating while riding so it becomes second nature.

A Cycling Coach’s Approach to Nutrition & Training

As a cycling coach, I work with many of my clients to help them become leaner, fitter, and faster, ensuring they are well-prepared for their key events. Through custom training programs and regular one-on-one video calls, I help cyclists refine their nutrition strategies alongside structured training plans, ensuring they arrive at their event in peak condition.

Final Tips for Long-Distance Cycling Nutrition

• Plan your nutrition in advance and factor in feed stations.
• Don’t rely solely on event-supplied nutrition—test what works for you.
• Balance sweet and savoury options to avoid flavour fatigue.
• Hydrate consistently and replenish electrolytes.
• Eat before you feel hungry—waiting too long can lead to energy crashes.

By fine-tuning your nutrition for long cycling events, you’ll be able to ride stronger, recover faster, and get the most out of your endurance challenges.