Nutrition for long bike rides: what to eat before, during and after to avoid “bonkings” and maximize your fitness gains while cycling

Nutrition is a tough thing to master for shorter rides, let alone longer rides. The last thing we want to experience is the dreaded “bonk”, especially away from home, and ideally we want to limit the pain in our legs that we feel the next day. So how do you refuel for trips longer than 3.5 hours?

To find out, we spoke with Dr Emily Jevons, lecturer in nutrition at the University of Chester and consultant in physiology and nutrition. She is an expert in sports nutrition, eating disorders and endurance sports.

Pre-race nutrition for long bike rides

Leave a Comment