The day before the ride – Focus on the gut
Prepping the gut ahead of a long ride is key to avoiding gut issues during the ride. We suggest avoiding high-fiber, high-fat, and high-protein foods in the 24 hours leading up to the ride. High-fat, high-fibre and high-protein foods are not easily digested, which can hinder performance. Instead, focus on easily digestible carbohydrates like rice, cereals and fruit juices to ensure that your gut isn’t too full and that you have quick energy available.
You can top up your fuel stores the night before the big day with a high-carbohydrate pH neutral sports drink such as Neversecond’s C90 Sports Drink. This can be in addition to your dinner.
The morning of your ride
What you eat in the morning before the ride is vital for performance and endurance. Your ideal breakfast should consist of low protein, fat and fibre, some caffeine (if you normally have caffeine) and around 100-200g of carbohydrate - or 1-2g of carbohydrates per kg of body mass - 2-3 hours before your ride. You can include bagels, porridge, white toast, bananas, and white rice. Avoid fats such as bacon, cheese and pastries, as this will help prevent gut issues during the ride. Practice eating your pre-race meal at least once or twice before the ride to allow your body and mind to adjust. If you are hungry just before your ride you can use a Neversecond C30 fuel bar 30 minutes before the start.
The Ideal Breakfast
- Low protein, fat and fibre, some caffeine (if you normally have caffeine)
- 100-200g of carbohydrate - or 1-2g of carbohydrates per kg of body mass
- 2-3 hours before your ride
You can include bagels, porridge, white toast, bananas, and white rice.
Hydration is king
Try to stay hydrated ahead of the ride and get a good night’s sleep, this will help you avoid dehydration and fatigue during the ride. To make sure you’re hydrated, slowly sip on 500ml of water (can contain electrolytes) or a sports drink like Neversecond C30 Citrus or Forest Berry around two hours before a ride.
A general rule of thumb is, if you are new to the world of cycling, drink to thirst and if you are more experienced, follow a hydration plan. Drinks that contain sodium and other electrolytes, which are lost in sweat, are good for a long day on the bike. Science based sports drinks like the C30 Citrus help you with hydration, muscle function, mental fatigue and moving fuel from your stomach to your gut.
