Nutrition is training. What you eat determines how well you recover, how much energy you have for intervals, and how effectively your body adapts to training stress. Most cyclists either underfuel on hard days or eat the same amount regardless of training load. Both are mistakes.
Daily macros (per kg body weight)
Your needs shift based on how hard you're training that day:
Rest day: 3-4g carbs, 1.6-2.0g protein, 1.0-1.5g fat
Easy training day: 4-5g carbs, 1.6-2.0g protein, 1.0-1.5g fat
Moderate training day: 5-7g carbs, 1.6-2.0g protein, 1.0-1.2g fat
Hard or long training day: 7-10g carbs, 1.6-2.0g protein, 1.0g fat
For a 75 kg rider on a hard day, that's 525-750g of carbs, 120-150g protein, and 75g fat. That is a lot of food. Most cyclists don't eat enough on their hardest training days, then wonder why their intervals feel terrible.
Before riding
2-3 hours before: Full meal, 2-3g carbs per kg. Oatmeal with banana, toast with peanut butter, rice with eggs. Skip high fiber and fat near ride time.
30-60 minutes before: Light snack, 0.5-1g carbs per kg. A banana, some dates, an energy bar.
Early morning rides: At minimum, get 30-50g carbs in before you go. A banana and a glass of juice takes 5 minutes. Fasted rides are fine for easy Zone 2 but counterproductive for anything with intensity.
During riding
This is where most cyclists blow it. They eat too little, too late. Full breakdown in the on-bike fueling guide, but the short version:
- Under 60 min: Water only
- 60-90 min: 30-60g carbs/hr
- Over 90 min: 60-90g carbs/hr (glucose + fructose mix)
- Over 3 hours: Up to 120g carbs/hr if your gut can handle it
Start eating within the first 30 minutes. By the time you feel hungry, you're already behind.
After riding
The 30-minute window after hard rides is when your body is most receptive to recovery nutrition:
- 1.0-1.2g carbs per kg for glycogen
- 0.3g protein per kg for muscle repair
- 150% of lost fluids (weigh before and after)
For a 75 kg rider: ~80g carbs and ~22g protein. Chocolate milk is shockingly effective. A rice bowl with chicken works great. A banana-oat-protein smoothie covers it.
Hydration
- 500-800ml per hour depending on heat and effort
- Electrolytes: 500-1000mg sodium per hour in hot conditions
- Pre-hydrate: 5-7ml per kg body weight, 2-4 hours before
Simplest strategy: drink to thirst, but bring more than you think you need.
Common mistakes
Eating the same amount every day. A 4-hour ride day and a rest day have completely different caloric needs. Periodize your nutrition like you periodize your training.
Skipping on-bike nutrition. "I'll just push through" works for 60 minutes. Beyond that, performance drops fast without carbohydrate intake.
Cutting carbs while training hard. Low-carb has its place, but not during a build block. Your anaerobic system runs on glycogen. Deplete it and you can't hit the intensities that drive adaptation.
Ignoring protein. Cyclists fixate on carbs and forget protein. Your muscles need 1.6-2.0g per kg per day, spread across meals, for repair and adaptation.