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As female cyclists we face unique challenges when it comes to fuelling during long rides. Whether you're a recreational rider or training for your next big event, understanding how and when to fuel your body is key to both performance and recovery.
In this blog, I’m going to share some personal mistakes I’ve made along the way, backed by recent research, to help you avoid bonking (a.k.a. the dreaded 'hitting the wall') and ensure you're getting the most out of your rides.
The importance of fuelling early
If there's one lesson I wish I’d learned sooner, it’s this: don’t wait too long to fuel. In the past, I would start a ride thinking I could make it a few hours before needing anything more than water. I'd power through, focusing on the ride or the views, only to find myself struggling later on. By then, it was often too late to fix the situation.
Bonking, or hitting the wall, occurs when your glycogen stores are depleted and your body starts to run out of fuel. The result? A sudden energy crash, feelings of extreme fatigue and often a sense of helplessness. It’s miserable, trust me.
Recent research on female endurance athletes has shown that women’s energy needs can differ from men’s, particularly during long endurance efforts. Women generally have lower glycogen stores and our bodies are more sensitive to fluctuations in blood sugar. That’s why it’s especially important for female cyclists to top up our fuel regularly during long rides, not just when you feel hunger pangs or start to feel sluggish.
How much fuel do you really need?
According to recent studies, female athletes often require about 30-60 grams of carbohydrates per hour on long rides lasting longer than 90 minutes, though this can vary based on factors like intensity, fitness level and the length of the ride. But here's the thing: don’t wait for hunger to strike before you fuel. Ideally, you should be aiming to replenish your glycogen stores throughout your ride to keep energy levels steady.
Dr. Sims, an expert in female performance and nutrition, emphasises the importance of carbohydrate intake early and often. Her research suggests that women are more efficient at utilising fat as fuel during endurance exercise but they still need consistent carbs to maintain energy for prolonged efforts. In fact, waiting too long to fuel can make it harder for your body to shift back to burning carbs efficiently.
Carb loading: why it’s not ideal for women
You may have heard the term carb loading before—the practice of drastically increasing carbs before a big event—and although this may work for men it might not be the best strategy for women. Women don’t store glycogen as efficiently as men due to differences in muscle mass and hormones. As a result, carb loading can lead to excess glycogen that the body doesn’t use, potentially causing bloating or discomfort.
Instead of focusing on carb loading, women should prioritise consistent, balanced meals throughout the week, ensuring a steady supply of carbs, protein and fats. This helps maintain glycogen stores without overloading the body, while also providing stable energy for long rides.
The key to fuelling for endurance is regular, smaller snacks during the ride itself, rather than relying on pre-event carb overload. This steady approach supports performance and helps avoid energy crashes.
Avoiding the Post-Ride Overeat Trap
One of the things that was particularly tough for me was the hunger that would hit after a ride, especially when I hadn’t fuelled enough during the ride itself. After a long, glycogen-depleting effort, I’d often find myself absolutely ravenous and it was easy to overeat in an attempt to 'refuel'. Unfortunately, overeating can undo a lot of the hard work you’ve done and can lead to digestive issues or excess weight gain over time.
By keeping your fuel topped up during the ride, you can help prevent that extreme post-ride hunger. Research by sports nutritionists shows that keeping energy levels steady during exercise helps to better regulate appetite afterward, reducing the likelihood of overindulging.
The right snacks: timing and types of fuel
Now that we know fuelling early and often is key, let’s break down what snacks work well and when to consume them on a ride.
1. Start with a good pre-ride meal
Aim to eat a balanced meal 2-3 hours before you head out on your ride. This meal should include complex carbs, protein and some healthy fats. An example might be oatmeal with nuts and fruit or a smoothie with greens, protein powder and a banana. This gives your body the foundation it needs for a long ride.
2. During the ride: snack every 30-45 minutes
I used to think that snacking every hour or so was enough but I’ve found that it’s better to aim for smaller amounts of fuel more frequently. Ideally, you want to consume 20-30 grams of carbohydrates every 30-45 minutes, depending on the intensity of your ride. Some good options include:
·      Bananas: A classic on-the-bike snack, bananas are a great natural source of carbs and potassium, which helps prevent cramps.
·      Dried fruit and nuts: A small handful of dried apricots, figs or raisins with a few almonds can provide both fast-acting sugars and some fat to keep you sustained.
·      Energy bars: Bars like Veloforte, OGT or Clif Bars can offer a great balance of carbohydrates, protein and fats. Just be mindful of the size, as some can be quite dense, so breaking them up into smaller portions might be better.
·      Rice cakes: Popular with pro cyclists, these are lightweight, easy to digest and can provide a steady source of energy. You can make your own with rice, a little sugar and salt, or buy pre-made versions like those from Styrkr.
·      Energy gels or chews: These are convenient and easily digestible. Brands like Velofrote, SIS and Clif have gels designed to provide quick energy. Make sure to choose gels that also contain electrolytes for added hydration and ones that don’t require water or this will lead to belly ache.
·      Electrolyte drinks: In addition to water, adding electrolytes help maintain sodium, potassium and magnesium levels, ensuring you don’t get depleted during the ride. My go to are Styrkr. If you want to read more about hydration click here.
3. Post-ride: refuel within 30 minutes
After you finish your ride, aim to eat a recovery snack within 30 minutes that includes both carbohydrates and protein. This helps to replenish glycogen stores and repair muscles. A protein shake can do the trick but you can also try a whole-food option like a quinoa salad with some lean protein or a sandwich with whole grain bread and turkey or hummus. My usual go to is Greek yogurt with a bit of homemade granola on top.
Another thing pay attention to is post-ride hydration—especially if you're cycling in warmer weather or abroad. Dehydration can make recovery hard and make you feel sluggish, so remember to drink fluids with electrolytes or salt your food to replace what you've lost during the ride.
Listen to your body: adjust as you go
While it's easy to get caught up in numbers and studies, it's important to also listen to your body. Everyone’s fuelling needs are a bit different depending on your fitness level, the ride's intensity and their own metabolism. Pay attention to how you feel during your ride—if you're starting to feel sluggish, it's likely time to fuel. If you’re still feeling good, you can delay the next snack a little but don’t wait too long.
Remember, fuelling is about consistency. It’s not about eating a huge meal once in a while or loading up on carbs at the start of the ride and forgetting about it. You need to keep your body topped up, just like a car needs regular fuelling to keep running smoothly.
Final thoughts
Fuelling right on the ride is a game-changer. By fuelling early and consistently you’ll avoid the dreaded bonk, recover better after your ride and feel more energised and less ravenous post-ride. And for us women, understanding the unique ways our bodies respond to endurance exercise can make a big difference.
Take the time to plan your nutrition strategy, fill those pockets with snacks and experiment with what works best for you. And above all, don't make the mistakes I did—fuel early, fuel often and let your body do what it does best.
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