Are You Underfuelling Your Rides? The Hidden Cost of Neglecting Your Engine
You’ve invested serious cash in your bike, you’re hitting the gym, and you're grinding out intervals. You're doing all the right things to get faster on the trail. But if you're still feeling flat, struggling with recovery, or just not seeing the gains you expect, there's a good chance you're missing a crucial piece of the puzzle: your nutrition.
I recently had a client, in great shape and training hard, head out for a multi-day bike trip. Day 1, she felt amazing. Day 2, tired. Day 3, she rested. Day 4, great again. Day 5, completely exhausted. We knew her fitness was there, so what was going on? Her ability to recover and go again, to recharge those batteries, was undermined by sub-optimal nutrition. She was underfuelling.
This isn't about dieting or chasing some arbitrary weight goal. This is about fueling your performance, plain and simple. While power-to-weight ratio is important, my priority as a coach is always to fuel performance first. If body composition changes are necessary, we can address them, but trying to optimize for both simultaneously is incredibly difficult, often impossible.
Fueling for Performance vs. Fueling for Training
There's a distinction here. What you eat to support a hard training session might be different from what you need for a long race day. But the underlying principle is the same: your body needs adequate fuel to perform and recover. You can't expect to perform at your best if you're running on empty.
The "When" and "How Much" of Fueling
Let's break down some practical examples. These are general guidelines, not strict rules. Your individual needs will vary based on intensity, duration, and personal metabolism. Think of these as starting points to dial in your own strategy.
- Before Your Ride (1-3 hours pre-ride): Focus on complex carbohydrates for sustained energy.
- During Your Ride (especially for rides over 90 minutes): Simple carbohydrates for quick energy.
- After Your Ride (within 30-60 minutes post-ride): A mix of carbohydrates and protein to replenish glycogen stores and repair muscle tissue.
Simple Fueling Examples (Relative to Rider Weight)
Let's use a 70kg (155lb) rider as our baseline. Adjust up or down based on your own weight and the intensity/duration of your activity.
Pre-Ride Fuel (1-3 hours before)
Goal: Top up glycogen stores for sustained energy.
Example for a 70kg Rider:
- Option 1: 1-2 bananas + a handful of almonds.
- Option 2: A bowl of oatmeal with berries.
- Option 3: A slice or two of whole-grain toast with peanut butter.
General Guideline: Aim for 0.5-1 gram of carbohydrate per kg of body weight.
During-Ride Fuel (for rides over 90 minutes)
Goal: Maintain blood sugar levels and prevent bonking.
Example for a 70kg Rider:
- Option 1: 1-2 energy gels per hour (check carb content, typically 20-30g per gel).
- Option 2: Small handful of dried fruit (e.g., raisins, dates) every 30-45 minutes.
- Option 3: A small piece of a sports bar.
General Guideline: Aim for 30-60 grams of carbohydrate per hour. For very long or intense rides, some riders can tolerate up to 90g/hour. Personally, I try to avoid high-fructose gels and similar processed carb sources for regular training rides due to potential long-term health concerns. I'll use them during hard races and events if a more natural, less processed alternative isn't available, but they're not my go-to.
Post-Ride Recovery Fuel (within 30-60 minutes after)
Goal: Replenish glycogen, repair muscle tissue, kickstart recovery.
Example for a 70kg Rider:
- Option 1: A protein shake with a banana.
- Option 2: Greek yogurt with granola and fruit.
- Option 3: Chicken and rice or a turkey sandwich.
General Guideline: Aim for 1-1.2 grams of carbohydrate per kg of body weight and 0.25-0.4 grams of protein per kg of body weight.
The Real Problem: Neglecting the Engine
You’ll drop $10,000 on a new bike without a second thought, but then skimp on the fuel that powers the engine – you. It makes no sense. Your body is the most important piece of equipment you own. It deserves to be fueled properly, especially when you're asking it to perform at its best, whether that's crushing a local enduro race or just enjoying a long weekend ride with your buddies.
Don't let underfuelling be the reason you're not reaching your potential on the bike. Start paying attention to what you eat, and when. You'll be surprised at the difference it makes to your energy levels, your performance, and your recovery.
Next Steps
If you're serious about taking your riding to the next level, understanding your fueling needs is non-negotiable. Start by tracking your food intake for a few days and compare it against these guidelines. You might uncover some surprising gaps. Want a more personalized approach? Reach out, and let's dial in your nutrition for peak performance on the trail.