For long rides, particularly when you’re riding at a high-intensity, it’s good to consume products that are high in BCAAs to reduce muscle damage. On a bike, it’s often easier to “drink your calories”, making Roctane Energy Drink a great choice. Sip regularly to maintain a steady flow of calories, supplementing with Energy Gels hourly for an added boost. Using the Stroopwafel as a carrot to get you going in the morning or to the top of the climb can break up the monotony, as well as a variety of flavor. For added energy boosts before climbs or towards the end, look to carry flavors with caffeine.
How To Customize
This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.
“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.