Nutrition and hydration

While you're training

Alongside everything below, aim for around 300g of protein on every day you train, ideally from a mix of food and supplements — it supports muscle growth and helps repair damage. Keep an eye on your daily intake of potassium, sodium and magnesium too, to help prevent cramping.

Pre-ride carbing up

Your ride starts well before you hit the saddle. The night before, focus on a hearty meal rich in complex carbohydrates — brown rice, pasta, or sweet potatoes all work well. These provide sustained energy release to keep you fuelled for miles to come. Avoid anything heavy in the hour before you ride.

Fuelling on the fly

As you ride, your body burns through its energy stores. Plan to eat something every 1–2 hours — easily digestible carbs like bananas, energy gels, peanut butter sandwiches or granola bars all work. Don't neglect fluids: aim to refill with electrolytes every 15–30 minutes, adjusting for conditions.

Electrolytes: your secret weapon

Sweat doesn't just remove water — it depletes electrolytes, the minerals that regulate muscle function and nerve impulses. Cramps, fatigue and dizziness can all be signs of an imbalance. Sports drinks, electrolyte tablets or powders all help your body maintain proper function over a long ride.

Post-ride recovery

Your body is still in recovery mode after a long ride. Replenish glycogen stores with a meal rich in protein and carbohydrates within 30 minutes of finishing — this kickstarts muscle repair and sets you up for the next day.

A few more things

• Skip the post-ride beer: alcohol dehydrates and slows recovery — water or a hydrating beverage is the better call.
• Listen to your body: cravings are your body telling you something — refuel and rehydrate promptly rather than waiting.
• Experiment during training: not every strategy works the same for everyone — find what suits you before ride day, not during it.