Cycling Food

Disclaimer

The following information includes common products and practices used by cyclists.  It wasn't written by a nutritionist.  

These products and practices may violate food handling practices or expose the handler or consumer to pathogens or chemicals that may be unhealthy.

Food

You MUST power your body during long rides.  If you don't, you will suffer.  As you ride, your body will deplete glycogen stores.  Once used up, you will "Bonk" or "Hit the Wall", at which point you will no longer be functional.  Avoid this by planning on and consuming food on any ride longer than an hour. 

If you are planning for lightweight BikePacking foods, see our Ultralight Food Section. 

Recommendation

• Read everything on this page

• Before ride

  • Eat dinner the night before

    • Consume a little extra in carbs, but don't pig out

  • Eat a breakfast that is low fat and with high Glycemic Index carbs

    • Oats with fruit and yogurt 

• During Ride

  • Calculate how many calories you will need per hour

    • For sustained rides, plan on 25-40 grams of carbs per hour

    • For higher intensity riding, plan on 30-60 grams of carbohydrate per hour

  • Break up snacking so that you consume something every 20-30 minutes

    • Eat during straight flats and gentle up-hills

    • Space self away from others

    • The group can also stop and take a snack break

  • Stay hydrated

• After Ride

  • Eat 30-60 minutes after ride

Source: usacycling.org/article/knowing-when-to-refuel 

Carb Foods

Real Foods

• Banana

  • Cyclist favorite food

    • Tastes great

    • Nutritional

    • Difficult to store

  • Ripe banana

  • Banana and nut better

• Dried Fruit

  • Dates

    • Compact and cyclist favorite

    • Fiber and potassium 

    • Get Pitted ones!

    • Can be sticky

    • Some cut them up into quarters

  • Raisins

  • Dried Figs

    • Great

    • Sold at Costco

• Sandwiches

  • Cut into Quarters

    • Easier to consume without overeating

  • Peanut butter and jelly sandwich

• Fig Rolls

  • Old-School Cyclist Favorite

  • Fig Newtons

    • Potassium and Sodium

    • Can be dry

      • Wash it down and they are OK

    • Easy to handle

    • NOTE: some riders place them in a bag and sprinkle "lite salt" (sodium and potassium) on them

  • Fig Newman's

    • Fancy Organic version

    • Expensive 

    • No transfats 

  • Nature's Bakery Fig Bar

    • Sold at Costco

• Rice Cakes

  • Homemade cakes of rice

    • MUST be wrapped

  • siroko.com/blog/c/how-to-make-bike-ride-rice-cakes-and-how-to-wrap-them 

  • Rice Crispy Treats

    • Also an option

    • Easy to prep - just pull out of Costco box

• Flapjacks

  • Homemade Energy Bars

  • Butter, sugar and oats

    • Raisins optional

    • MUST be wrapped

• Crackers

  • Graham Crackers

  • Giant bin of Costco Animal Crackers

• Dark Chocolate

  • Calorie dense

  • Caffeine and magnesium

  • Melts in jersey pockets with hot sun (not as bad as milk chocolate)

Performance Nutrition Products (Fake Foods)

• Gels 

  • Easy to absorb fuel

  • Gu Energy Gels

• Energy Chews

  • Skratch Sport Energy Chews 

  • Clif Bloks Energy Chews

  • Homemade oatmeal energy bites

• Energy Bars 

  • Lara Bars 

  • Bobo’s Bars 

• Carb and Hydration Powders

  • Skratch 

  • Tailwind

• Jellies

  • Find in candy section of grocery store

• Snack Foods

  • Many snacks are overly sweetened for regular use, but may be fine for cycling fuel

  • See Costco Section below

Costco Snacks

• • Great place to get foods in bulk is Costco

  • costco.com/snacks.html

  • Bars

    • That's it - Mini Fruit Bars

    • Pure Organic Layered Fruit Bars

    • Kirkland Signature Soft & Chewy Granola Bars

    • Nature's Bakery Fig Bar

    • Kirkland Signature Nut Bars

    • Kellogg's Nutrigrain bars

    • Bobo’s Oat Bites

    • Belvita Bars

  • Gummies

    • Black Forest Gummy Bears

    • Welch’s Fruit Snacks

    • Mott’s fruit snacks

  • Dried Fruit

    • Dried Mango

    • Pitted Dates

    • Dried Cherries

    • Papaya Spears

  • Crackers

    • Honey Maid graham Crackers

    • Kirkland Animal Crackers

  • Other Stuff

    • Kirkland Apple Sauce 

    • Pop Tarts

Recovery Powder

• Used by pro athletes and some of our Adult Leaders when training and on High Adventure

• Your body can most rapidly replenish glycogen stores 30-90 minutes after a workout

• Use Recover Drink for post-exercise recovery

  • Restores glycogen stores

  • Helps body recover from ride

• Example

  • Tailwind Recovery powder 

Food Consumption

• First and Foremost - Your Milage will Vary!

• Max Carb Absorption

  • The human body can absorb about a gram of carbs a minute

    • You can train your body to absorb more - maybe 90 grams/hour

      • Requires gut training

      • Without training - get cramping and other issues

  • Overeating is BAD

    • Consuming more than your body can absorb isn't helpful

    • Often leads to nausea

      • May need to slow down, sip water or wait to ride

  • Little Hungry is OK

    • Stay hydrated

    • 20-25 grams of carbs will get you feeling better in about 10 minutes

• Calculating Fuel Needed

  • 4 Calories per 1 gram of carb

  • Kilojoules = (Watts x seconds)/1000

  • All methods of calculating energy expenditure are going to be VERY ROUGH estimates

    • Cycling Watts:

      • 10mph flat road = 40 watts = 140 calories

      • 15mph flat road = 100 watts = 350 calories

      • 20mph flat road = 210 watts = 700 calories

    • Heart Rate Method:

      • Calories burned per minute=(Age×0.074)−(Weight (kg)×0.05741)+(Heart rate×0.4472)−20.4022

    • MET Value

      • (Weight (pounds)/2.20462) * MET* 0.0175 * Time (minutes) = kcal

        • 10mph = 6.2MET

        • 12mph = 7.2MET (Casual)

        • 14mph = 9MET

        • 16mph = 11MET

        • 18mph = 12.8MET

        • 20mph = 14.8MET (Race)

        • 22mph = 16.4MET

        • Mountain Biking = 8MET

    • Cycling Calories:

      • Cycling 14-16 mph = 10 calories/kg/hour (4.4 pounds)

      • Cycling 16-19 mph = 12 calories/kg/hour (5.5 pounds)

      • Cycling 20+ mph = 16 calories/kg/hour (7.3 pounds)

  • Determining Food Needs

    • Method 1: 

      • Consume between 0.5-1 gram of carb per kg of body weight per hour

    • Method 2:

      • Replenish 20-30% the kilojoules of work you’re doing per hour 

      • Medium-sized, moderately-fit male cyclist riding at a Sustainable Endurance Pace

        • 500 kilojoules/hr

        • Aim for 100-150 Calories of carbohydrate (25-37 grams) per hour if riding greater than 90 minutes

      • Medium-sized, moderately-fit male cyclist riding at a Race Pace

        • 800-1000 kilojoules/hr

        • Aim for 240-360 Calories of carbohydrate (60-90 grams) per hour

• Types of Fuel

  • High-Intensity Rides 

    • Body uses glycogen stores and blood sugar faster

    • Certain carb ratios enhance greater carb absorption 

      • 2:1 ratio Glucose/Fructose Ratio

      • 1:1 ratio Maltodextrin and Fructose 

    • Lower proportion of fat metabolism

  • Low-Intensity Rides

    • Body will use a combination of fats and carbohydrates

    • Higher proportion of fat metabolism

• Frequency of Fueling

  • Pacing

    • Spread out fuel evenly over the course of the ride

      • Calculate what you will need for entire ride

      • Add an extra bar or a few gels

    • Start eating early, even if not so hungry yet

  • Consider using an alarm on your bike computer or phone

    • Eat at least every 30-60 minutes

    • Ideally - eat every 20 minutes

      • Half an energy bar

      • Gel

      • Rice cake

• PreRide Carbo Loading

  • Body stores about 400-500 grams of glycogen 

    • Stored in liver and muscle

    • Fill up before your ride

  • Nice carb heavy dinner night before ride

    • Don't over do it

    • Just add a bit more carb than you usually eat

  • Breakfast prior to ride

    • Low Glycemic Index

      • Slower release carbs

      • Oats

        • Oats, yogurt and fruit

      • Bircher Muesli

        • Oats, nuts, dried fruit and coconut mixed with yogurt or milk

      • Porridge 

    • Low Fat

      • Fats delay absorption of carbs

    • Breakfast Foods to Avoid

      • High Glycemic Index

        • American cereals

      • Salads

        • Low carb

        • High fiber

      • Soft Drinks

        • High Glycemic Index

        • Bubbles can cause burping

      • Fried or High Fat meals

        • Slows digestion

        • Watch out for pastas with fatty sauces

      • Spicy Foods

        • Can result in heartburn

Food to Avoid During Rides

• Avoid anything that upsets you - different for every rider

  • Spices

  • Flavors

• Avoid Riding on Empty Stomach

  • Any ride greater than 30 minutes deserves some food before riding

• High Fat Foods

  • Slows Digestion

  • Feel too full to ride

  • Discomfort from

    • Saturated fats

      • Creamy foods

      • Battered and Breaded foods

• High Protein Foods

  • Slow to digest

  • Best saved for after ride

• High Fiber Foods

  • Avoid high fiber foods leading up to ride

    •  High-fiber beans, lentils, whole grains, and non-starchy vegetables

Plans Based on Ride

• Short Rides (up to 75 minutes)

  • Pre Ride Nutrition: 

    • Easily digestible, “quick” carbohydrate foods about 30 minutes before your ride

      • Banana

      • Dried dates or raisins

  • Hydration During Ride: 

    • Plain water

  • Calorie Consumption During Ride: 

    • None

  • Notes: 

    • Short High Intensity Rides aren't conducive to eating

    • Short Causal Rides don't require immediate refueling

    • Consider carrying a bar or banana should your ride gets extended

  • Post Ride: 

    • Small carb meal with moderate amount of protein 30-60 minutes after ride to replenish glycogen stores

• Medium Rides (1-3 hours)

  • Pre Ride Nutrition: 

    • 3-4 hours prior to ride

      • Carbohydrate-rich meal

        • Include Fiber and protein

      • Examples:

        • Oatmeal bowl with fruit, nut butter, and a side of milk

        • Sandwich with lean protein and a side of fruit

        • Sweet potato with 4 ounces of chicken and cooked spinach

        • Rice bowl with tofu, cooked vegetables, and a light sauce

      • 3-4 hours prior to ride

      • Banana and peanut butter

      • Avocado toast

      • Pita and hummus

  • Hydration During Ride: 

    • Water and/or electrolyte-rich sports drink

    • NOTE: in hot weather where you need more water - separate water and fuel

  • Calorie Consumption During Ride: 

    • Known Energy Expenditure: 20-30% of hourly energy expenditure

    • Unknown Energy Expenditure: 30-60 grams of carbohydrate (120 to 240 calories) per hour

  • Notes: 

    • 100-150 calories at frequent doses (every 20-30 minutes)

      • Don't wait to get hungry

      • Nibble along the way

    • Moderate Rides: bars/foods with mix of carbohydrate, fat, and protein

    • More Intense Rides: more to simple sugars from chewables or gels

      • Examples:

        • ProBar Bolts 

        • Muir Energy gels

  • Post Ride: 

    • Moderate carb meal with moderate amount of protein 30-60 minutes after ride to replenish glycogen stores

    • Recovery drinks if >1500 kilojoules of work or training hard within 18 hours

• Long Rides (3-6 hours)

  • Pre Ride Nutrition: 

    • 3-4 hours prior to ride

  • Hydration During Ride: 

    • Combo of water, electrolyte drink, carbohydrate drink

    • If hot weather or high intensity workout - separate hydration and fuel

  • Calorie Consumption During Ride: 

    • Known Energy Expenditure: 25-45% of hourly energy expenditure

    • Unknown Energy Expenditure: 45-90 grams of carbohydrate (180 to 360 calories) per hour

      • Max 60 grams per hour for normal person

      • Max 90 grams per hour with gut training

  • Notes: 

    • 100-150 calories at frequent doses (every 20-30 minutes)

    • Start with solid foods

      • Bars and sandwiches

      • Focus more on how good food is to eat and less so and exact nutritional content

    • Save the chewables and gels for final third of ride

  • Post Ride: 

    • Regular sized meal within 60 minutes after ride to replenish glycogen stores

    • Recovery drinks if can't eat right away or if doing multi-day event

    • Avoid pigging out on a giant meal

      • Regular size meal

      • Afternoon and evening snacks are ok

• Extra-long Rides (6+ Hours)

  • Pre Ride Nutrition: 

    • 3-4 hours prior to ride

  • Hydration During Ride: 

    • Combo of water, electrolyte drink, carbohydrate drink

    • If hot weather or high intensity workout - separate hydration and fuel

  • Calorie Consumption During Ride: 

    • Known Energy Expenditure: 25-45% of hourly energy expenditure

    • Unknown Energy Expenditure: 45-90 grams of carbohydrate (180 to 360 calories) per hour

      • Max 60 grams per hour for normal person

      • Max 90 grams per hour with gut training

    • Avoid overcalculating amount of calories needed

  • Notes: 

    • Food boredom and GI distress can be a challenge

    • Select a variety of foods you will enjoy

  • Post Ride: 

    • You made it - you probably want to lay down and die

    • You aren't done yet! Ride isn't over until you refuel!

    • Shower, change into regular people clothes and have a good meal

    • Consider an evening recovery protein drink