Your body will burn a lot of calories during a long ride and in a short amount of time. Your body adapts to endurance rides. But initially make sure that you are prepared, to keep your energy levels up for the distance.
You burn a large amount of carbohydrates through cycling. You can store sugars in your muscles. So start by eating a meal rich in complex carbohydrates the night before. Examples are pasta, potatoes, rice. As always include some protein and vegetables to your meal, but be conscious to add more carbohydrates to add fuel that can be stored in your muscles.
Have a good breakfast
A great option is overnight oats. It’s full of energy, to keep you going.
50g porridge oats
1 banana
1tbsp peanut butter
1tbsp maple syrup
150ml milk of your choice
Add the milk to the oats and store in the fridge overnight. Add the toppings in the morning and enjoy. To avoid any stomach upsets don’t eat right before you leave the house.
Eat Little and Often During your Ride
One of the best things about going for longer rides is that you get to enjoy sugar to keep you energy up. Eat and drink little and often. You can buy cycling specific energy bars or if you are feeling creative you can make your own such as energy balls. Of course if you want to fully experience cycle culture stop for some coffee and cake.
Bonking
‘Bonking’ or hitting the wall is the term used when you can’t go on any further and your body is low on sugars. Things like jelly babies or energy gels are good to help you in this situation. If you or someone you are riding with ‘bonks’ take a short break, get in some sugars and you should be able to get on your way.
If you want support with riding for longer, book a free intro. session over video call with one of our coaches https://getstrongperformance.as.me/CycleCoaching