How to Fuel for a Bike Ride

When it comes to cycling performance, what you eat and drink before, during, and after your ride can make or break your success on the bike. At Manchester Cycling Academy, we train elite junior athletes and support everyday riders to perform their best. In this guide, we break down how to fuel effectively for any bike ride.

The Science Behind Fuel: How Your Body Uses Food

Before we dive into what to eat and when, it’s useful to understand how your body actually processes fuel. When you consume food, it travels through your digestive system where nutrients are broken down and absorbed.

The stomach is the first major stop. After food has been chewed in your mouth, your stomach acts as a holding and mixing chamber, breaking food into smaller pieces. From there, the food moves into the small intestine, where most absorption happens. Here, carbohydrates are broken down into glucose and transported into the bloodstream, often alongside electrolytes like sodium. These nutrients are then delivered to your muscle cells, where they are used immediately for energy or stored as glycogen for later use. The large intestine reabsorbs water and salts, helping you stay hydrated on longer rides.

Understanding this process is key to knowing why timing, portion size, and the type of food you eat matter so much when you’re cycling.

Why Nutrition Matters for Cyclists

Cycling is a demanding endurance sport. Whether you’re training for a 100-mile sportive or commuting to work, your body relies heavily on glycogen (carbohydrate stores) and hydration. Without the right fuel, your performance, recovery, and enjoyment can all suffer.

Pre-Ride Nutrition: Start Strong

Timing: Eat a carbohydrate-rich meal 2–3 hours before your ride to digest and top up glycogen stores.

What to Eat:

  • Porridge with banana and honey
  • Whole grain toast with peanut butter
  • Smoothie with oats, berries, and Greek yogurt

Hydration Tip: Drink 500–750ml of water before you head out, especially for morning rides.

During the Ride: Stay Energised

Rides Under 90 Minutes: You may only need an electrolyte drink if you’ve fuelled well beforehand.

Rides Over 90 Minutes: Aim for 30–60g of carbohydrates per hour.

Good On-the-Bike Fuel:

  • Energy gels or chews like these from Secret Training
  • Bananas
  • Flapjacks or energy bars
  • Sports drinks with electrolytes like this from Secret Training

Hydration Rule: 500–750ml of fluid per hour, adjusted for heat and intensity.

Post-Ride Recovery: Rebuild and Refuel

Recovery Rule: Eat Within 30–60 Minutes: Prioritise carbs and protein to replenish glycogen and repair muscle.

Top Recovery Foods:

  • Chocolate milk (carbs + protein)
  • Chicken, tuna or cheese sandwich with fruit
  • Rice, veggies, grilled salmon

Rehydration Tip: Weigh yourself before and after long rides. Replace every 1kg of weight lost with 1.5L of fluid

Real-World Tips from Manchester Cycling Academy

  • Practice your fuelling in training, not just race day.
  • Listen to your body: hunger and thirst are signs you’re already behind.
  • Use tech like cycling computers and smart bottles to track intake.

Common Mistakes to Avoid

  • Skipping breakfast before early rides
  • Overloading on caffeine or sugar
  • Forgetting to eat on cold or overcast days
  • Ignoring post-ride nutrition when short on time

Fuelling for Performance

Fuel isn’t just about calories; it’s about performance. Whether you’re chasing a podium or your personal best, fuelling right can be your secret weapon.

For tailored cycling nutrition plans and expert coaching, contact Manchester Cycling Academy today. We help riders fuel smarter, train harder and ride stronger.