How to Fuel Properly Before a Long Ride
- Josua Daladoire
- May 3
- 1 min read
A great ride starts in the kitchen. Whether you're preparing for a 4-hour route or a tough mountain climb, what and when you eat beforehand can make all the difference in performance, energy, and enjoyment.
Key Nutrients
Before a long effort, your goal is to maximize glycogen stores, the primary fuel source for your muscles:
Complex carbs: oats, brown rice, whole-grain pasta, sweet potato. Aim for about 3–5 g/kg body weight in the 24 hours before.
Some protein: eggs, yogurt, tofu — to support muscle repair.
Healthy fats (in moderation): avocado, olive oil, seeds.
Hydration: start drinking water regularly the day before.
When to Eat
Main meal: 3 to 4 hours before your ride (e.g., breakfast at 6 AM for a 9 AM start).
Pre-ride snack: 30 to 60 minutes before — like a banana, energy bar, or sports drink if needed.
What to Avoid
Fatty or high-fiber meals right before (they’re harder to digest).
Skipping breakfast (even if you're nervous or want to feel "light").
Trying new foods or supplements just before a big effort.
Pre-ride meal idea
Oatmeal with banana + almond butter
Boiled egg or Greek yogurt
Coffee or tea + water
Want to learn more about nutrition ? Join AlpineVélo cycling camp !
🗓️ Our next camps are open — reserve your spot today.
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