TDF Tip #10: Refueling!

To avoid the dreaded ‘bonk’ on long rides, where your body runs out of fuel and you grind to a painful halt, aim to eat a little bit and often.

The body can carry between 70 and 90 minutes of glycogen for high-tempo efforts before it needs replenishing, or else will switch to burning fat. The problem with burning fat is that you can’t work at anywhere near the same intensity level.

Since cycling burns a lot of calories, consume around 100 to 250 calories every 30 minutes, whether that’s energy gels, cereal bars, or a banana. Specially formulated expensive sports nutrition bars and powders work, but the truth is you can rummage around your cupboards at home and grab what’s portable. 

If you make your own energy bars, you’ll save money and can tailor them to your taste and nutrition requirements. Check out this recipe from Liv Cycling: https://www.liv-cycling.com/global/campaigns/how-to-make-energy-bars/21194

To recover from a hard ride, it’s best to have a carb and protein-rich meal for post-ride. But between meals or when you’re pressed for time, a smoothie also works for pre- and post-ride fueling. These act as a recovery drink, which after a long, hard ride will help the body repair itself, in conjunction with plenty of rest.

Aim to consume something with a 4:1 carbs-to-protein ratio soon after finishing. There are plenty of pre-mixed recovery drinks on the market, or you can have fun by making some. Our current go-to is milk, one banana, a tablespoon of peanut butter and some honey, all whizzed up in a blender. Yum!