Lesson 14 - Cycling Nutrition: Fuel Before, During & After Your Ride

Your bike runs on energy...

No matter if you're riding 20 km or 200 km, eating the right foods at the right time can make the difference between finishing strong and running out of energy. Let's look at the three stages of cycling nutrition.

 
🍌 1. Before Your Ride 

Your body needs fuel before you roll out. Aim to eat 1–3 hours before your ride, choosing foods that are easy to digest and rich in carbohydrates.

Good choices include:

• Oats with fruit
• Toast with peanut butter
• Banana and yoghurt
• Rice or pasta for longer rides

Avoid trying new foods on event day.

 
🚴 2. During Your Ride 

For rides under 60 minutes, water is usually enough. For rides over 90 minutes, aim to consume 30–60 grams of carbohydrate per hour from foods or sports nutrition that work well for you. 

Examples include:

• Bananas
• Energy bars
• Energy gels
• Dried fruit
• Sports drink

Eat small amounts regularly rather than waiting until you're hungry.

 
💧 3. Hydrate Early 

If you're thirsty, you're already behind. Drink small amounts regularly throughout your ride. On hot days or longer rides, include an electrolyte drink to replace salts lost through sweat.

 
🥪 4. Recover Well 

Within 30–60 minutes of finishing your ride, eat a combination of carbohydrates and protein to help replenish energy and support muscle recovery.

 Great recovery foods include:

• Chocolate milk
• Greek yoghurt and berries
• Eggs on toast
• Chicken and rice
• Smoothies with fruit and protein

Recovery starts as soon as the ride finishes.

 
💗 5. Ride Comfortable 

Good nutrition fuels your muscles. Booty Butter helps protect your skin. Together, they help you stay comfortable and confident for every kilometre.

A well-fuelled rider is a stronger rider. 

Feed your body well and it will reward you every time you ride. 

💗 Ride Comfortable. Ride Confident. Ride Further.

💡 Coach Booty Says "Don't wait until you're hungry or thirsty. Fuel early, drink often and your future self will thank you."

⭐ Gold Star Tip Practise your nutrition during training—not on event day. Never try new foods, drinks or gels for the first time during an important ride.

 
❓ Question of the Week What's your favourite ride snack?

🍌 Banana 

🥜 Energy bar

 🥪 Homemade snacks 

⚡ Energy gels 

🍪 Something completely different! 

🎓 Next Week at Booty Butter Academy... 

Lesson 15 – Recovery: What to Do After Every Ride 

We'll cover:

• Stretching.
• Hydration.
• Refuelling.
• Cleaning your bike.
• Looking after your body.
• Preparing for your next ride.