Bonking — running out of fuel mid-ride — is miserable and completely avoidable. Smart fueling keeps your legs turning all day.
Eat Before You Are Hungry
On long rides, hunger means you are already behind. Take on small amounts of carbohydrate regularly from the start.
A simple rule: eat every 30 to 45 minutes and drink before you feel thirsty.
The long ride is won at the kitchen table and the feed stop, not just on the pedals.
Practise Your Nutrition
Race-day is no time to try new food. Test your fueling strategy in training so your stomach is used to it.
Balance carbs, fluids and electrolytes for rides over a couple of hours.
Key Takeaways
- Eat before you feel hungry
- Fuel every 30 to 45 minutes
- Drink before you get thirsty
- Practise nutrition in training
Dial in your fueling and you will finish long rides strong instead of crawling home empty.
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