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CYCLING FUELLING GUIDE

THE IMPORTANCE OF FUELLING

Cycling races are among the most physically demanding sporting events, requiring exceptional endurance, strength, and discipline. Proper nutrition is essential for performance, recovery, and training adaptation, yet many cyclists overlook its importance, leading to reduced progress and race-day results.

OPTIMISE YOUR TRAINING

Fuel your VO₂ max efforts to your endurance rides

PRE-RACE NUTRITION STRATEGY

Focus on carbohydrate loading and pre-race meal 

PRACTICE YOUR NUTRITION

Start your training with proper nutrition.

DESIGNED FOR ALL ABILITIES 

Versatile guides for cyclists of all levels.

WHAT'S IN THE GUIDE?

The Cycling Fuelling Guide provides expert nutrition advice for every stage of your training and race day. Tailored to the unique demands of cycling, the guide outlines optimal fuelling strategies to enhance performance, maintain hydration, and support recovery - no matter the race distance.

Inside, you’ll find easy-to-follow steps to fuel effectively before, during, and after your key training sessions, along with practical guidance to help you prepare and perform at your best on race day.

FUELLING RACE DAY

Consuming additional carbohydrate prior and during the race improves your performance by maintaining your blood glucose levels high, delaying the use of your glycogen stores and reducing the sensation of fatigue.

This guide sets out some simple steps for you to reach your own podium across the most common cycling races: Time Trial Races, Criterium/Crit Races and Endurance races or Sportive events.

WHY IS NUTRITION IMPORTANT?

ENERGY
FUEL UP ON CARBOHYDRATES

Carbohydrate represents the main fuel source during a cycling event. When consumed, carbohydrates are broken down into glucose, which is then stored as glycogen. During the race, glycogen can be quickly converted to energy, supporting sustained effort. Consuming carbohydrate during the race also improves performance by providing an additional energy source.

HYDRATION
REPLACE KEY ELECTROLYTES

Hydration plays a key role in supporting performance during a race by maintaining fluid balance, regulating body temperature and supporting muscle function. As you sweat during the race, you lose both water and key electrolytes, which can negatively impact your performance. Consuming sufficient fluid and electrolytes before and during the race is key for keeping you hydrated and helping you maximise your performance.

RECOVERY
PROTEIN AND CARBOHYDRATE TO AID RECOVERY

Optimal recovery after a race or training session is crucial for repairing your body, restoring your energy stores and allowing you to get back to cycling. Consuming protein and carbohydrate soon post race or session is essential for repairing your muscle and restoring your glycogen stores. To rehydrate effectively after the race, you should focus on your fluid and electrolyte intake.


"You think about how many times you're supplementing your diet with protein as a power athlete, the taste has to be good, it's often overlooked. What's in it, the quality, the nutrition is key but it's got to taste good."

Ex-Professional Cyclist, Sir Chris Hoy



FUELLING YOUR TRAINING SESSIONS

In addition to structured training, nutrition plays a critical role in maximising performance. Fuelling for the work required supports energy demands during intense efforts, enhances post-ride recovery, and facilitates long-term training adaptations.

This guide outlines practical and easy-to-follow nutritional recommendations tailored to the most common types of cycling training sessions: recovery rides, endurance/general rides, tempo (Zone 2) sessions, threshold (Zone 3) efforts, and VO2 Max or high-capacity intervals