Before the ride
Eat a familiar meal with carbohydrates 2–3 hours before — oatmeal, toast with peanut butter, eggs and a bagel. If you're riding early, a banana or granola bar an hour before is fine. Don't try new foods on ride day.
During the ride
- Under about an hour at an easy pace: water is usually enough.
- Longer than an hour: start eating in the first 30–45 minutes and keep going with small bites every 30–45 minutes.
- Easy options: bananas, granola or fig bars, small sandwiches, rice cakes, dried fruit, or sports chews and drinks.
- Eat before you feel hungry. Once you're empty, it's hard to catch up.
How much to drink
A useful starting point is about one standard bottle per hour, more when it's hot or humid. Sip every 10–15 minutes rather than gulping at stops. On long or sweaty rides, an electrolyte mix helps replace salt. Gravel routes can go miles between refills, so plan your water before you leave.
Signs you're under-fueled
Sudden heavy legs, irritability, shakiness, trouble focusing, or feeling like you've 'hit a wall' usually mean you need food now. Stop, eat something quick like chews or a bar, drink, and give it 10–15 minutes.
After the ride
Within an hour or so, have a meal or snack with carbohydrates and protein and keep drinking. Chocolate milk, a sandwich, or a normal lunch all work.