In cycling, hydration and nutrition refer to how you fuel and maintain your body’s
energy and fluid balance before, during, and after riding. Together, they form the foundation of endurance
performance.
Hydration is about replacing the fluids and electrolytes you lose through sweat so
that your body can regulate temperature, deliver oxygen to working muscles, and keep your heart rate stable.
Even mild dehydration can increase perceived effort and reduce power output, so consistent sipping on water or
electrolyte drinks is essential.
Nutrition focuses on providing the energy your muscles need in
the form of carbohydrates, fats, and proteins. Carbohydrates are the body’s preferred fuel for high-intensity
efforts, while fats support longer, lower-intensity rides. Protein is vital for muscle repair and recovery after
training. A good cycling nutrition strategy combines balanced everyday meals with targeted fueling on the bike —
taking in easy-to-digest carbohydrates such as energy gels, bars, or fruit during longer rides.
When
hydration and nutrition are planned together, they help you ride stronger for longer, recover faster, and train
more consistently throughout your season.
Carbohydrates are your body’s preferred fuel for cycling.
We store glycogen in the liver and muscles — typically enough for ~90–120 minutes of exercise at any one time,
That’s why it pays to fuel little and often no matter how much you eat before you tackle a sportive, you have roughly enough energy stored for 1 or 2 hours.
Clearly if you ride for up to two hours before you refuel, it's going to take time for that fuel to get into your system, therefore it's important to fuel on the go, before you hit a feed station, the goal is little and often (Approx every 20 mins).
We suggest starting the ride ready to go and carrying two bottles and some food in the form of energy bars or gels or whole foods such as bananas (25-30g of carbs) or dried apricots (A Hand-full 15g).
Our UK Velo feed stations are there to keep you going — and they’re completely free to use for all riders taking part in our events.
You’ll find them positioned at sensible points along the route so you can top up your energy without overloading your stomach.
We focus on easy-to-digest, quick-release foods such as bananas, flapjacks, jelly babies, and energy drink mix — simple sugars that are absorbed quickly and replace the glycogen you’re burning through on the road.
Riders are always welcome to take a short break, stretch the legs, and grab a drink.
If you’d prefer something warm, tea and coffee are also available at all feed stations.
Just remember to keep your stop short and light — a quick refill and a small bite is usually enough to keep your energy levels up without causing stomach discomfort when you start riding again.
Feed stops are there to support your fueling plan, not replace it, use the handy calculator on the
XMiles
link below, to plan ahead.
During the event keep sipping and snacking regularly between stops, and use the feeds to refill bottles, restock your pockets, and take a brief moment to reset before heading back out onto the course.
IT ALL STARTS BEFORE THE EVENT