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nutrition

How to fuel your next ride

If you’re heading out on your bike, it’s important to stay fuelled. Even if you’re just going out for the fun of it and not training towards a sportive or longer term goal, getting your nutrition right can make your ride more enjoyable!

It’s vital to eat and drink on a bike ride – carbohydrates fuel our muscles and help us go further, and we all know it’s important to stay hydrated. The general rule of thumb is little but often – this will allow you to sustain your energy and hydration levels.

These recommendations aren’t designed to maximise your carbohydrate intake – check out our nutrition guides for this – but will give you a tasty boost for a more enjoyable ride.

Before

Before you start your ride, it’s best to make sure you are well hydrated and energised. Try opting for Low GI foods – such as Slow Release Energy Bar or Drink – as this won’t peak your blood sugar too much, causing you to crash.

During

Try gels with caffeine, such as Energy Gel Aqua Caffeine Hit, for an extra boost, especially for longer rides. It’s always important to carry an extra emergency gel with you – more often than not you won’t need it, but it’s best to be prepared in case you go for longer than expected.

After

To support recovery, have a Recovery Drink straight after your ride, especially if you plan another session on the bike the next day. Then eat a balanced meal 1-2 hours later.

Duration

Depending on the length of your ride, your nutrition will vary. Unsurprisingly, the longer you ride the more energy you need! Below are our recommendations for nutrition on some common ride lengths to help you have a great time on the bike.

60-90 minutes

For shorter rides under 90 minutes, your carbohydrate stores usually won’t need topping up. Take a 500-750ml bottle with you filled with ZERO.

90mins – 2.5 hours

Your muscles’ carbohydrate stores will usually last you about 90 minutes without needing to refuel, so if you’re riding for over 90 minutes it’s best to bring something with you. Try this:

750ml-1L ZERO and 2 x Slow Release Energy Bars

750ml-1L Slow Release Energy Drink and 1 x Slow Release Energy Bar

2.5-4 hours

Getting up into the longer rides, it’s even more important to make sure you’re fuelled and hydrated. Drink at least 500ml drink per hour – such as Slow Release Energy Drink. In the first 90mins-2.5 hours take on 1-2 Slow Release Bars and then then a Energy Gel with Slow Release Carbs in the final 60-90minutes.

4 hours or more

Again, make sure you’re staying hydrated with at least 500ml drink per hour with Slow Release Energy Drink. You’ll need to bring extra powder with you to make up more drink – cafes or petrol stations are usually good places to top up bottles with water, so plan these stops into your ride.

In terms of fuel, aim for one Slow Release Energy Bar per hour and take some extra gels with you to top up supplies if you need it – especially before or after tough climbs.

You’re ready for your next ride! Make sure to tag us on Instagram, Facebook and Twitter with #HIGH5Fuelled and let us know how you’re fuelling your sessions.

HIGH5 Slow Release Energy Pack

The Slow Release Energy Pack contains all the products and flavours of our new Slow Release Energy range, providing you with longer-lasting energy. Enhanced with Ocean Minerals for an invigorating hit of magnesium and over 70 minerals and trace elements. Get yours here.

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