Fuel for the Ride

Raising vital funds for 5 nominated cancer charities, the Tour de 4 was established by Sir Chris Hoy following his diagnosis with Stage 4 cancer. Cancer shouldn’t define your limits of possibility, and this event sets out to prove that. Featuring 4 different rides, it’s an occasion for cyclists at all levels.

Whether you’re gearing up for the Red Ride (56.2 miles, 3,772 ft of climbing (4-5 hours)) or the Blue Ride (37.9 miles, 1,775 ft (3-4 hours)), getting your nutrition right will help you feel better, ride stronger, and recover faster. If you’re new to sports nutrition, don’t worry! This guide breaks everything down into easy steps so you can focus on enjoying the ride.

Carbohydrate Loading

The day before the event is an ideal time to increase your body’s energy reserves, especially your carbohydrate stores. The goal is to ensure you start the ride with your “fuel tank” full. Carbohydrates are your body’s primary source of energy during endurance activities like cycling. By topping up your stores in advance, you’ll be better prepared to sustain your energy throughout the ride and reduce the risk of hitting the dreaded “bonk”, that sudden, overwhelming fatigue that comes when your energy levels drop too low.

During the day before the event, the goal is to significantly increase your carbohydrate intake such that your breakfast, lunch and dinner main meals contain large portions of carbohydrates, while you then add additional high-carbohydrate snacks between these main meals to further increase your carbohydrate intake.

Good carbohydrate example sources to eat:

Breakfast: Porridge, cereals, breads, bagels, fruits, fruit juices, jams, and honey.
Lunch: White pasta, white rice, potatoes, breads, bagels, wraps.
Dinner: White pasta, white rice, breads, wraps.
Snacks: Cereals, fruits, snack bars, SiS GO Energy Bakes, SiS Energy Oat Bars, energy drinks, yoghurts.

Tip: Stick with foods you know and avoid heavy or greasy meals. Ensure to be consuming plenty of fluids throughout this day to help with hydration ahead of the event.

Pre-Ride Meal (3 Hours Before Start)

The meal you eat before your ride should give you energy and top up your energy stores, without making you feel too full or bloated. Focus on carbohydrates with a little bit of protein.

Pre-Ride Meal Ideas:

1. Large bowl of cereal with milk, 1x toasted bagel with jam and a large glass of fruit juice.
2. Large bowl of porridge with honey and mixed fruits, 1-2 slices of toast with jam and a large glass of fruit juice.
3. Two bagels topped with jam and banana, and a large glass of fruit juice.

Try to eat your main pre-ride meal 3 hours before your start time and ensure you take on plenty of fluids, so you start the cycle ride well hydrated. A small snack like a banana or energy bar 30–60 minutes before the ride is also helpful.

Fuelling During the Ride

As the ride lasts more than 60–90 minutes (which both Red and Blue do!), you will need to consume appropriate fuelling sources and fluids while you are cycling to keep your energy up.

Fuelling goals during the ride:
Aim for 60 – 90 g of carbohydrates per hour and sip on water regularly. Add electrolytes, such as SiS HYDRO+, to your water if it is particularly hot on the day.

An example of a ride fuelling plan

Hour 0 – 1
1x SiS GO Energy Bake: 30g carbohydrate
250ml SiS BETA Fuel 80 Drink: 40g carbohydrate (half a sachet)
Total: 70g carbohydrate
Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)

Hour 1 – 2
1x SiS BETA Fuel Energy Chew: 45g carbohydrate
1x SiS GO Energy Bake: 30g carbohydrate
Total: 75g carbohydrate
Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)

Hour 2 – 3
1x SiS GO Energy Bake: 30g carbohydrate
250ml SiS BETA Fuel 80 Drink: 40g carbohydrate (half a sachet)
Total: 70g carbohydrate
Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)

Hour 3 – 4
1x SiS BETA Fuel Energy Gel: 40g carbohydrate
1x SiS GO Energy Bar: 30g carbohydrate
Total: 70g carbohydrate
Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)

Hour 4 – 5
1x SiS BETA Fuel Energy Gel: 40g carbohydrate
250ml SiS BETA Fuel 80 Drink: 40g carbohydrate (half a sachet)
Total: 80g carbohydrate
Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)

Note: 
1 x SiS BETA Fuel 80 Drink Mix Sachet (mixed into 500ml water) = 80g carbohydrates
Split 500ml drink across two hours = 40g carbs per 250ml

Top Tips

• Don’t wait until you feel hungry, plan to eat something every ~30 minutes. Think of it like topping up your fuel tank before it runs low.
• Practice your fuelling strategy in different training sessions before the event so you can refine it to suit your needs and avoid or minimise potential stomach discomfort when consuming foods and fluids during exercise.
• Adjust portions based on ride duration and your own tolerance.

Recovery Nutrition (0–60 Minutes After You Finish)

Once you’re done, your body needs help to replenish, rebuild and rehydrate. The quicker you eat something, the better your recovery will be.

Your recovery process can follow this simple 2-step process:

1. 0-30 min after the event:
   1x serving SiS BETA Recovery Drink mixed with 500ml water, which provides both
   carbohydrates and protein to support energy replenishment and muscle repair.
2. 60-90 min after the event:
   Have an easy-to-consume meal/large snack. For example: Smoothie with banana
   and yoghurt, and a large chicken and salad sandwich with a side of fruits
   (Ensure to consume a good quality source of carbohydrates and protein).

Throughout recovery continue to keep drinking water or an electrolyte drink to rehydrate well.

Quick Tips for First-Time Riders

• Practice what you’ll eat on training rides, nothing new on event day!
• Label your snacks or set reminders to eat during the ride
• Don’t skip carbohydrates, they are your fuel!
• Keep it simple, easy-to-digest food works best
• Hydrate well, before, during, and after

You’ve Got This!

With the right food and drink, you’ll ride stronger, avoid bonking (that sudden energy crash), and feel better after the ride. Whether you’re doing the Red or Blue route, a little planning goes a long way.

Fuel smart. Ride strong. And most of all—enjoy the journey!

Science in Sport are the official nutrition supplier to Tour de 4. Discover more sports nutrition products that support your cycling performance at scienceinsport.com