Cycling trips aren't just about the climbs, the coffee stops, and the scenery — they're also about how you fuel your body. What you eat before and during your rides can make the difference between powering up the final climb or hitting the dreaded "bonk".
Here's a simple guide to what to eat before and during your cycling trip, so you can ride stronger, recover faster, and enjoy every mile.
Why nutrition matters on a cycling trip
Cycling for several hours a day demands a steady flow of energy. Your body relies heavily on carbohydrates for fuel and protein for recovery. Without the right nutrition, you risk fatigue, cramping, or running out of energy when you need it most.
Think of it like this: your bike won't run without fuel in the tank — neither will you.
What to eat before your ride
The night before
The evening before a big ride, aim for a balanced meal with carbs, lean protein, and veggies:
-
🍝 Pasta with chicken and vegetables
-
🍚 Rice with salmon and roasted veg
-
🥔 Sweet potato with lean meat and greens
💡 Avoid heavy, greasy foods — they can leave you sluggish the next day.
On the morning of your ride
Your breakfast should be carb-rich, easy to digest, and familiar (no experiments on ride day!):
-
🥣 Porridge with banana and honey
-
🍞 Toast with nut butter and jam
-
🥯 Bagel with cream cheese and fruit
💧 Don't forget hydration — a glass of water when you wake up, plus a coffee or tea if that’s your usual routine.
What to eat during your ride
On the bike, think little and often. Eating every 30–45 minutes helps keep energy levels steady.
Ideal on-bike snacks
-
🍌 Bananas
-
🍯 Energy gels or chews
-
🍫 Flapjacks, oat bars, or rice cakes
-
🥪 Small sandwiches on longer days
💡 Aim for 30–60g of carbs per hour, depending on ride intensity.
Hydration strategy
Dehydration can sneak up on you. A good rule of thumb:
Recovery: after the ride
What you eat within the first 30–60 minutes post-ride matters most for recovery. Aim for:
Great recovery snacks:
-
🍫 Chocolate milk (a classic for a reason!)
-
🥤 Protein shake with fruit
-
🥪 Chicken wrap or tuna sandwich
Then, follow up with a balanced meal a little later.
Pro tips from our coaches
-
Practice before your trip: Try your fueling strategy on training rides so you know what works for your stomach.
-
Mix it up: Combine shop-bought energy products with real food for variety.
-
Don’t skip meals: Even on rest days, eat balanced meals to keep energy levels topped up.
-
Listen to your body: If you’re feeling hungry, don’t wait until the next café stop.
Final thoughts
Fueling right means more than just avoiding the bonk — it’s about making your cycling escape more enjoyable from start to finish. With the right meals before your ride, smart snacking during, and good recovery after, you’ll feel stronger on the climbs and fresher for the next day.
Whether you're joining our Andalucia Autumn Cycling Escape or planning your own adventure, remember: ride the miles, fuel the smiles.
👉 Want more trip prep tips? Check out our guides on Training for your cycling camp and Top 10 fitness tip to make a better cyclist.
