What to Eat on a Long Ride: Cycling Snacks Before, During and After

What to Eat on a Long Ride: Cycling Snacks Before, During and After

I Am Grounded

Quick answer

For rides over about 90 minutes, eat something every 20–30 minutes and aim for roughly 30–60 g of carbohydrate per hour, rising to as much as 90 g per hour on rides longer than about 2.5 hours (Jeukendrup, 2014). Eat solid food early in the ride, move to gels and drinks when the effort goes up, and save caffeine for the second half.

Want your own caffeine numbers? Use our caffeine calculator to get a timed plan for your weight and ride length.

What should I eat before a long ride?

A normal carb-based breakfast 2–3 hours before, such as oats, toast or a breakfast bowl. Our Superfruit Cluster breakfast bowls are an easy option with natural caffeine built in.

What are the best pocket snacks for cycling?

  • Bars that are easy to open with one hand and don't melt
  • Bananas or rice cakes early in the ride
  • Gels or chews for climbs and the final hour
  • A bottle with sports drink for both fluid and carbs

Count the carbs on everything you pack. Most bars, including ours, aren't designed to cover your full carb needs on their own, so mix them with drinks and gels.

When should I use caffeine on a ride?

The AIS describes three approaches that all work: before you start, spread through the ride, or late in the ride when fatigue sets in. On long rides the third approach is popular because the boost arrives when you need it most.

One example plan for a 4-hour ride:

  1. Your usual coffee with breakfast.
  2. A 40 mg Cocoa Almond SUPR Bar at about 2 hours.
  3. A 60 mg Espresso bar or a caffeinated gel in the last hour.

What should I eat after a long ride?

Have carbs and protein within a couple of hours. A meal is best, but a protein snack helps if dinner is a while off. If you ride in the afternoon, choose a caffeine-free option so your sleep isn't affected.

FAQs

Do I need to eat on a 1-hour ride?

Usually not, if you've eaten beforehand. Fuelling matters more as rides get longer.

Is caffeine safe on a hot day?

The ISSN reports that caffeine's endurance benefits hold in the heat. Keep drinking to thirst and stick to sensible doses.

Sources

General information only, not individual advice.

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