Bicycling Beginners' Guide 5/9

Step 4: Powering Up

5 / 9

Once you’re on the bike, you’ll require regular nutritional upkeep to keep the pedals turning. You should primarily consume natural, simple, high-carbohydrate foods. In a pinch, gels, goos, and chews are convenient and, as a bonus, often contain electrolytes. Nutrition bars can also be useful, but be sure to check the ingredients and serving sizes. Avoid hard-to-digest high-fat and protein bars. In general, follow these fueling guidelines.

  a) If you’re riding an hour or less, water and a light snack should suffice. Depending on your size, you will burn 30 to 50 grams of carbs per hour of cycling and should take in seven to 10 grams of carbs every 15 minutes after the first 45 minutes of riding. Don’t fall into the “I’ll eat at the next intersection/hilltop/turn” trap, or you risk a demoralizing low-blood-sugar bonk.
  b) Sports drinks and water supplements provide better hydration than water. The beverages’ sodium and sugars mimic the body’s natural fluid balance, so they’re more readily absorbed by the digestive system and increase endurance, energy and postworkout recovery. Choose one with electrolytes and some carbs (but remember to factor in those calories when figuring out how much to eat).
  c) Drink every 10 to 20 minutes, aiming for frequency over quantity. For longer rides, it’s smart to drink plenty of fluids well before setting out so you start fully hydrated.