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As a passionate cyclist, I’ve come to realise just how crucial proper nutrition is for enhancing both performance and enjoyment on the bike. For too long I was that rider who left it too late to eat during a ride, only to be hit by the dreaded "bonk." It’s been a journey of trial and error but I finally figured out the importance of fuelling effectively, and the results have been transformative. My power and endurance have soared, allowing me to tackle challenges I once thought impossible including cycling in the Pyrenees and cycling from coast to coast in a day. Our bodies are incredible machines, and when you keep them properly fuelled, they can achieve remarkable things.
In this post, I want to share the lessons I've learned along the way, providing you with a shortcut to avoid the mistakes I made. Here are five key nutrition tips that can elevate your cycling experience!
1. Prioritise Carbohydrates
Carbohydrates are the primary fuel source for endurance athletes, especially during prolonged activities like cycling. Women often have different carbohydrate needs than men, which is why mirroring your partner won’t get you the same results it does for him (trust me I’ve tried), this is particularly so regarding carbohydrate loading. Instead of cramming carbs the night before an event, we need to focus on regular carbohydrate intake before, during, and after training. This approach is especially important during the luteal phase of the menstrual cycle, when your body requires more blood glucose to build the endometrial lining.
By increasing overall calorie intake, including adequate carbohydrates, women can enhance their carb availability for exercise. In my experience, incorporating a variety of complex carbohydrates—like whole grains, fruits, and starchy vegetables—provides sustained energy. For example, before a big ride, I prioritise meals rich in these carbs, like a quinoa salad with roasted sweet potatoes. This strategy has helped me maintain consistent energy levels and avoid the dreaded “bonk” mid-ride.
2. Hydration is Key
Staying hydrated is vital for optimal performance, especially for women. Research shows that even a 2% loss in body weight due to dehydration can impair performance. Women have unique hydration needs and adding salt to your hydration strategy can be beneficial. Electrolytes, particularly sodium, help retain fluids, preventing dehydration during intense rides. You can read more about hydration for women here.
I’ve made it a habit to drink at least 0.5-1 litres of water 2-3 hours before heading out. On longer rides, I include electrolyte drinks with added salt, which not only keeps me hydrated but also helps maintain electrolyte balance. This small adjustment has made a significant difference in my performance and comfort during rides.
3. Incorporate Protein for Recovery
Post-ride nutrition is just as important as pre-ride fuelling if you want to feel fresh for your next ride. Consuming protein within 30 minutes after your ride is crucial for muscle repair and growth. Women, in particular, benefit from ensuring they meet their protein needs in this timeframe to enhance recovery.Research indicates that women may require a slightly higher protein intake post-exercise to effectively rebuild muscle tissue and reduce muscle soreness. During the recovery window, your body is particularly receptive to nutrients, making it an optimal time to replenish what you’ve used. I aim for a snack that combines protein and carbs, like a protein shake with banana, right after I finish a ride. This practice has noticeably improved my recovery times, allowing me to feel ready for my next ride sooner. After a long ride, that post-ride smoothie significantly reduced soreness and fatigue, proving the importance of timely recovery nutrition.
4. Don’t Skip Fats
Healthy fats are essential for long-lasting energy and play a significant role in hormone regulation, which is particularly important for us female athletes. Research from the 1990s indicates that women have unique metabolic responses during endurance exercise. Canadian studies showed that women not only burned more fat than men during prolonged activity but also stored less muscle glycogen in response to carbohydrate loading. While men increased their muscle glycogen concentration by 41%, women showed little to no increase, highlighting the need for a tailored nutrition strategy.
Moreover, men improved their performance at lactate threshold by 45%, while women only saw a modest 5% improvement. This difference underscores the importance of healthy fats in a woman’s diet. They not only provide a concentrated source of energy but also support hormone production, which is vital for muscle recovery and overall performance.
Incorporating sources like avocados, nuts, and olive oil into my meals has been a game-changer. On longer rides, I pack energy bars rich in healthy fats. This not only keeps my hunger at bay but also provides sustained energy, making those final miles much more manageable.
5. Timing Matters
Meal timing is crucial for maintaining energy levels. Eating a balanced meal 2-3 hours before a ride helps fuel my body, while a small snack 30-60 minutes prior can give me that extra boost. During long rides (over 90 minutes), it’s essential to consume 30-60 grams of carbohydrates every hour to maintain performance. So filling those back pockets with snack is essential!
In my longer weekend rides, I bring along energy bars to keep my carbohydrate levels up. Which not only helps me avoid “bonking” but also the extreme hunger when I get home.
Conclusion
By implementing these nutrition tips, I’ve not only improved my cycling performance but also increased my enjoyment on the bike. Proper fuelling has helped me up challenging climbs, enjoy long rides, recover more effectively, and feel empowered to push my limits.
If you’re looking to elevate your cycling experience, consider these research-backed strategies tailored for women. Your body and your rides will thank you!
If you're ready to take your cycling to the next level, consider joining our 6-week online coaching program for female cyclists. This program not only includes a progressive, cycling-specific strength training regimen but also addresses key lifestyle factors such as nutrition, stress management, sleep and mindset—each vital for enhancing performance. Let’s work together to fuel your ride and help you achieve your cycling goals!
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