Eating while cycling is a complex maneuver, but there are a few tips to refuel without getting off your bike.
During a long ride, it's essential to replenish your energy stores by eating regularly. Whenever the activity exceeds 90 minutes, carbohydrate consumption is necessary. The body burns glucose for the energy it needs to function, and it stores it as glycogen, which is easier to utilize. The body can only create glycogen reserves for moderate to high-intensity activity lasting 90 minutes. After that, it's snack time!
As with thirst, it's important to eat before you feel hungry. If the ride is longer than an hour, it's recommended to eat every thirty minutes.
What to eat?
Carbohydrate-rich foods are ideal because carbohydrates are metabolized very quickly and provide immediate fuel to the body.
Proteins and fats are nutritious, but they take much longer for the body to process. If your ride is shorter, it may be over before you can get the necessary energy from them.
Dried fruits, dates, candies, sports gels, and drinks like Gatorade are good sources of carbohydrates for a ride.
Pasta and rice are also good... but they're a bit harder to eat on two wheels! You can get into the kitchen to cook rice cakes or even cookie bites and energy bars that are easy to carry.
The body can absorb 30 to 60 grams of carbohydrates per hour. The longer and more sustained your activity, the closer you should aim for 60 grams per hour.
"When I went on a bike trip, I was doing 100 to 120 km a day. All I did was eat!" recalls Vincent René-Lortie, a big fan of cycling competitions. "When you do such an intense sport, you have to eat a lot, because you burn a lot of calories on a long day. I always had a huge jar of peanut butter with me!"
Beware of sugar!
Caution: carbohydrate-rich foods don't necessarily mean sugar-rich foods. Constantly eating candy or sports gels can cause nausea and make you lose your appetite, which is crucial for fueling.
Try to vary your carbohydrate sources to avoid these inconveniences. Rice cakes can also be made in savory versions, with bacon and parmesan.
How to eat?
The ideal is to plan snacks to munch on throughout the ride. Forget the picnic by the river: a full meal is too heavy on the stomach and won't provide the body with the necessary energy before reaching your destination.
Before setting off, cut and prepare the food into easy-to-swallow bites. Place them in an easily accessible plastic bag, for example, in the back pocket of your jersey.
Skipping snacks
Cyclists who are reluctant to eat on the go will certainly hit a wall during long rides. A lack of energy and strength will surely strike them, along with decreased vigilance and increased irritability.
Finally, eating after the ride is just as important, to prevent energy reserves from plummeting drastically once you get off the bike. Take advantage of your bike ride to prepare nutritious and enjoyable snacks!
Rice cake recipe:
Energy bar recipe:
For recovery: banana and date cake:
