HOW DO I PLAN NUTRITION FOR A MULTI-DAY RIDE?

Understand energy needs

When planning nutrition for a multi-day ride, understanding your energy requirements is the first step. Riding for multiple hours over consecutive days dramatically increases your calorie demands. Most cyclists burn between 500–1000 calories per hour depending on terrain, pace, and body size. Multiply that by several hours a day, and it’s clear that energy deficits can quickly build up.

Estimate your daily burn

Use a cycling-specific calorie calculator or fitness tracker to estimate your total daily energy expenditure (TDEE). Add your basal metabolic rate (BMR), calories burned from riding, and additional energy needs for recovery.

• Aim for 2500–5000+ calories per day depending on ride intensity

• Split intake across 3 meals and multiple snacks

• Include carbs, protein, and healthy fats in each meal

Carbs are your primary fuel

Carbohydrates are your body’s most efficient energy source during long rides. Glycogen stores in muscles and liver are limited and can be depleted in just a few hours. That’s why regular carb intake—before, during, and after riding—is essential to avoid hitting the dreaded “bonk.”

Balance your plate with about 60% carbs, 20% protein, and 20% fats. Simple carbs (like energy gels or dried fruits) work well during rides, while complex carbs (like oats and rice) are ideal for meals.

Pre-ride and on-the-bike fueling

Starting each day with a proper pre-ride meal sets the tone for energy levels. Skipping or rushing breakfast is a recipe for sluggish performance. On the bike, you’ll need consistent fueling to maintain stamina and avoid glycogen depletion.

Breakfast: your power base

Eat your breakfast 1.5 to 2 hours before rolling out. Focus on easily digestible carbs, moderate protein, and minimal fats. Think oatmeal with banana and honey, whole grain toast with peanut butter, or rice with scrambled eggs.

• Include 60–100g of carbs pre-ride

• Hydrate with at least 500ml of water or electrolyte drink

• Avoid high-fiber or greasy foods that cause GI distress

Fueling during the ride

During long days in the saddle, aim to consume 30–60 grams of carbs per hour. For intense or long climbs, up to 90g/hour may be necessary. Mix sources—bananas, energy chews, sports drinks, or nut butter sandwiches—to avoid palate fatigue.

Set a timer or distance reminder to eat every 30–45 minutes. Waiting until hunger strikes means you're already behind.

Hydration strategy

Hydration is as critical as fueling. Dehydration impairs performance, recovery, and decision-making. Drink 500–750ml of fluids per hour depending on heat and sweat rate. Alternate between water and electrolyte solutions to maintain sodium balance.

Check your urine color: pale straw is ideal. Dark yellow indicates dehydration and calls for immediate correction.

Post-ride recovery and long-term strategy

Recovery nutrition ensures you're ready to ride again the next day. Skipping or delaying recovery meals compromises muscle repair and glycogen restoration, which reduces performance and increases soreness on multi-day tours.

The recovery window

Consume a recovery meal or shake within 30–60 minutes post-ride. The ideal ratio is about 3:1 carbs to protein. Chocolate milk, smoothies with fruit and Greek yogurt, or rice with chicken are excellent options.

• Target 1.0–1.2g carbs per kg body weight

• Include 15–25g protein for muscle repair

• Rehydrate with water and electrolytes

Evening meals and snacks

Dinner should replenish what was burned during the day. Emphasize high-carb, moderate-protein, and anti-inflammatory foods like quinoa, sweet potatoes, lean meats, or tofu. Include a variety of colorful vegetables and a healthy fat source like olive oil or avocado.

Snacks like trail mix, protein bars, or fruit with nut butter before bed help stabilize blood sugar and improve next-day performance. Avoid alcohol, which interferes with muscle recovery and hydration.

Pack smart and plan ahead

Pre-pack non-perishable items like oats, powdered drink mixes, dried fruits, and nuts. Research food availability on your route and don’t rely on gas stations alone. Consider carrying a small stove for remote tours or partnering with a support vehicle for larger events.

Lastly, practice your nutrition strategy before your trip. Testing foods, drink mixes, and timing in training will help avoid digestive surprises on the road. Fueling your body correctly is the difference between surviving and thriving on a multi-day ride.