| Refuelling is crucial for long distance riding. Your cycling | | | | I love energy drinks. They provide you with quick |
| diet has got to be right. You can't carry a three course | | | | energy and contain glucose for the muscles. Your |
| meal with you so you need to choose the right mixture | | | | muscles need topping up because after an hour or |
| of food to keep you energized and that you can easy | | | | two of exercise your glycogen levels will begin to drop. |
| carry on your bike. Also bear in mind that the stomach | | | | Energy bars are a must for my own cycling diet when |
| is not ready to absorb heavy food while you are riding | | | | I am out riding. |
| hard. | | | | Energy Bars. |
| Here's a few ideas to keep you energized on your | | | | These are great because they are easy to carry and |
| long ride. | | | | easily digestible. They contain the nutrients you will |
| Water | | | | need and are high in energy. Look for bars that are |
| Essential. You need to keep hydrated during your ride. | | | | easy to chew, easy to digest and contain about 80% |
| The body loses water fast especially on a long | | | | carbohydrates, 10% protein and 10% fat. Energy bars |
| distance ride. Water is a crucial part of your cycling | | | | are dense so you will need to drink plenty of water to |
| diet. Dehydration will lead to a dip in your performance | | | | make sure you digest them. |
| and also begin to affect your health. You can | | | | Bananas are a great source of easily digestible |
| experience headache and cramps, so make sure you | | | | energy. A few bananas are an essential part of my |
| have enough water. You will probably have to stop to | | | | food stocks when I am out on a long ride. They are |
| refill your bottles. Don't hesitate to do this. Keep | | | | easy to carry and offer a slow release of energy. The |
| hydrated; by the time you are feeling thirsty you are | | | | day before the bike ride I personally would eat a high |
| already dehydrated. | | | | energy food like pasta. This will build up your energy |
| Drink lots of water the evening before your ride and | | | | levels for the big ride. |
| drink plenty more before you begin. Drink during your | | | | A good cycling diet will enhance your ability to |
| ride. It is always better to play safe, too much water is | | | | complete a long cycle ride without suffering any strain |
| better than too little. You will need to stop along the | | | | or muscle cramps. Your cycling diet is as important as |
| journey to refill the water bottles. Always keep | | | | your fitness training in helping you to maintain your |
| hydrated. | | | | energy levels. |
| Energy Drinks. | | | | |