On long bike rides aim for 60g per hour of carbohydrate which is the equivalent of two gels. You can use drinks, bars and gels but personally I would advocate the use of real high carb, low fat foods that you can easily carry with you such as dried fruit like raisins or dates, bagels, and low fat bite-sized cookies.

Rather than stopping and eating a large amount of food at various pit stops, try and eat mid ride, nibble high carb foods frequently throughout the ride. Organise yourself before the ride and cut your foods into bite sized pieces.

To get at food easily, put it in a plastic bag like a freezer bag and then roll it up without sealing it.  When it’s time for food, simply unroll the bag, reach in and pull out something to eat.

Healthy & Nutritious Snacks you Can Make in 5 Minutes!

No fuss, no muss and no food wrappers to put away when done! Ingest some carbohydrates every 30 minutes or so, and start eating during your first hour on the bike. The sooner you begin drawing needed energy from food intake the longer you can keep a reserve of stored glycogen.

Another idea would be to drink a sports drink as they are usually loaded with carbohydrates and important sources of electrolytes. Alternate between a bottle of water and a bottle of sports drink if you find carb drinks a bit sickly. How much you need to drink will depend on the weather conditions and sweat rate, but aim for 500ml-750ml per hour.

A common cycling mantra is “Eat before you’re hungry and drink before you’re thirsty” – by the time the body reacts to low levels of fuel or fluid and sends hunger and thirst signals it’s too late. Also, using a little and often approach provides a steady supply of energy to the muscles and prevents GI difficulties.