Bananas are well loved by most endurance athletes. They are filled with potassium and complex carbohydrates which provide fuel for the long hours of pedalling. One large banana can contain up to 30 grams of carbs and 400 mg of potassium, making this yellow fruit a superfood for cyclists.
Solid foods consumed on the bike include small rolls with jam, rice cakes and energy bars, and most riders will opt for this on the easier days. Quick-to-consume gels - especially caffeinated ones - will provide the majority of calories as the pace increases as riders will struggle to chew and swallow solids.
Bananas are the number one cycling food. They are perfectly balanced to replace the electrolytes lost through sweat, particularly potassium as well as providing 25g-30g of carbohydrate to supply energy to our cycling muscles.
Extreme exercise requires eating lots of carbs. Its recommended athletes consume 60g/h of carbohydrates for prolonged exercise lasting more than two hours. White rice is considered a safe starch to consume prior to exercise, easy on the stomach, and has been shown to meet sports nutrition recommendations.
But the other major way that professional cyclists go much faster than the rest of us in a race like the Tour de France is their expertise in drafting or slipstreaming. This is where they cycle "on the wheel" of the rider in front so they are protected from some of the air resistance.
Yes, pasta is a good fuel source for cyclists, as pasta is easy to digest, low in fat, and high in carbohydrates. Carbohydrates are the preferred source of energy for working muscles.
What to Eat: 30 to 60g of carbs per hour, total. Digestion can get harder as rides get longer, so eat more solids at the beginning of the ride, and switch to blocks, chews, and other easily-digested foods during the final part of the ride.
Sandwiches
Though white bread is the nutritionally-lacking cousin of wholegrain, it's a good choice to fuel a longer bike ride since it contains simple carbohydrates, which the body can break down more quickly. Tortillas and pitta bread are good options since they're less bulky to store in a frame bag.
Yes, eggs can be good pre-cycling fuel when paired with a carbohydrate 2-4 hours before you jump on the bike. One large egg has 70 calories, 6 grams of protein, 0 grams of carbohydrates, and 13 essential vitamins and minerals.
Bananas are always a favourite amongst sports people, and are amongst the best carbs for cycling and running with good reason. They are neatly wrapped, easy to eat and have around 25 grams of carbs, depending on their size.
A good source of calcium, potassium, and vitamin B-12, low-fat Greek yogurt offers an ideal blend of carbohydrates and protein in a portable portion. The high protein content offers long-lasting energy since it takes a while to digest and the carbs provide a short-term energy boost to get you pedaling strongly.
Carbohydrate drinks are typically the most efficient way to reach energy targets, and stay hydrated. Carbohydrate gels will also provide readily available energy as they are rapidly absorbed. Small pieces of banana, cereal bars and jellied sweets can also help to offset hunger.
One good option is a bowl of cereal, its quick to prepare and a good mix of carbohydrates and protein – giving your body a decent head start to recovery. Tip: Several top UK road riders enjoy the new version of Weetabix with extra Protein.
Yes, if you are a regular coffee drinker, then it can be beneficial to have a cup before cycling. Studies show that consuming caffeine prior to exercise may improve performance, speed, power, and endurance capacity [1,2].
Peanut butter also has essential minerals for cyclists, such as calcium, magnesium, phosphorus, and potassium. Calcium helps keep your bones and muscles strong, while both magnesium and phosphorus help your muscles contract and also help convert the food you eat into energy that powers your rides.
Average Cycling Speed For Beginners
However, if you did want to benchmark yourself, a good average speed for a beginner cyclist who has just begun to start riding is around 20 km/ hour.
Bottom line: A lighter bike may save you a few seconds per climb. But if you really want to get faster, there are better ways to spend your energy and money, like shedding bodyweight, upgrading your wheels, and making your bike more aerodynamic.
Pro cyclists often ride 20-30 hours a week. Riders training for ultramarathon events may log even more. Recreational racers (category 3, 4, 5 and masters) usually put in about 10 weekly hours, although some get by on 5 or 7 quality hours if their events are short.
Caffeine is a recognised trade tool of the cyclist. “It's a mild central nervous system stimulant that prompts the release of adrenaline for energy,” said the British Coffee Association. This makes it perfect for endurance sports.
Yes, potatoes can be a good fuel source for cycling. Potatoes are a good source of carbohydrates (the preferred fuel source for working muscles), are easily digested, and offer similar performance improvements to sports gels [1].