Nutrition | How to fuel for cycling | Total Women's Cycling

Latest news, reviews and features for women who like to ride.

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Training & Nutrition

Top 5 nutrition tips for cyclists

Eat regularly during longer exercise

Your body can store enough energy for 90 minutes of strenuous exercise, and then you’ll be running on empty. It’s far better not to let yourself get to that – so don’t risk bonking.

Try to get into the habit of eating regularly in order to ensure you maintain performance and avoid getting jelly legs; even the pros can get this wrong. We recommend that 60-90g of carbohydrate intake per hour is optimum and this can be obtained easily from energy drinks, energy gels and bars that are perfect for popping in your jersey pocket. One bottle of SiS GO Electrolyte, one SiS GO Isotonic Gel and one SiS GO Energy Bar would help you achieve this.

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