{"id":19413,"date":"2025-09-03T11:25:22","date_gmt":"2025-09-03T11:25:22","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=19413"},"modified":"2025-09-04T14:37:16","modified_gmt":"2025-09-04T14:37:16","slug":"fuel-for-the-ride","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/fuel-for-the-ride\/","title":{"rendered":"Fuel for the Ride"},"content":{"rendered":"\n
\"Chris<\/span>
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Fuel for the Ride<\/strong><\/h1>\n<\/div><\/div>\n\n\n\n
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SiS Team <\/h3>\n

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6 minutes<\/div>
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Raising vital funds for 5 nominated cancer charities, the Tour de 4<\/a><\/strong> 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. <\/p>\n\n\n\n

Whether you\u2019re gearing up for the Red Ride<\/strong> (56.2 miles, 3,772 ft of climbing (4-5 hours)) or the Blue Ride<\/strong> (37.9 miles, 1,775 ft (3-4 hours)), getting your nutrition right<\/strong> will help you feel better, ride stronger, and recover faster. If you’re new to sports nutrition, don\u2019t worry! This guide breaks everything down into easy steps so you can focus on enjoying the ride.<\/p>\n\n\n\n

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Carbohydrate Loading<\/strong><\/h2>\n\n\n\n

The day before the event is an ideal time to increase your body\u2019s energy reserves<\/strong>, <\/strong>especially your carbohydrate stores. The goal is to ensure you start the ride with your “fuel tank” full.<\/strong> Carbohydrates are your body\u2019s primary source of energy during endurance activities like cycling. By topping up your stores in advance, you\u2019ll be better prepared to sustain your energy throughout the ride and reduce the risk of hitting the dreaded \u201cbonk\u201d, that sudden, overwhelming fatigue that comes when your energy levels drop too low.<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

Good carbohydrate example sources to eat:

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

Tip<\/em>:<\/strong> 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.<\/p>\n\n\n\n

Pre-Ride Meal (3 Hours Before Start)<\/strong><\/h2>\n\n\n\n

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.<\/p>\n\n\n\n

Pre-Ride Meal Ideas:<\/strong><\/p>\n\n\n\n

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

    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\u201360 minutes before the ride is also helpful.<\/p>\n\n\n\n

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    Fuelling During the Ride<\/strong><\/h2>\n\n\n\n

    As the ride lasts more than 60\u201390 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.<\/p>\n\n\n\n

    Fuelling goals during the ride:<\/em>
    Aim for 60 \u2013 90 g of carbohydrates per hour and sip on water regularly. Add electrolytes, such as     SiS HYDRO+,<\/a> to your water if it is particularly hot on the day.<\/p>\n\n\n\n

    An example of a ride fuelling plan<\/strong><\/span><\/h3>\n\n\n\n

    Hour 0 \u2013 1<\/em><\/strong>
    1x     SiS GO Energy Bake<\/a>: 30g carbohydrate
    250ml     SiS BETA Fuel 80 Drink<\/a>: 40g carbohydrate (half a sachet)
    Total: 70g carbohydrate
    <\/em>Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)<\/p>\n\n\n\n

    Hour 1 \u2013 2<\/em><\/strong>
    1x     SiS BETA Fuel Energy Chew<\/a>: 45g carbohydrate
    1x     SiS GO Energy Bake<\/a>: 30g carbohydrate
    Total: 75g carbohydrate
    <\/em>Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)<\/p>\n\n\n\n

    Hour 2 \u2013 3<\/em><\/strong>
    1x     SiS GO Energy Bake<\/a>: 30g carbohydrate
    250ml     SiS BETA Fuel 80 Drink<\/a>: 40g carbohydrate (half a sachet)
    Total: 70g carbohydrate
    <\/em>Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)<\/p>\n\n\n\n

    Hour 3 \u2013 4<\/em><\/strong>
    1x     SiS BETA Fuel Energy Gel<\/a>: 40g carbohydrate
    1x     SiS GO Energy Bar<\/a>: 30g carbohydrate
    Total: 70g carbohydrate
    <\/em>Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)<\/p>\n\n\n\n

    Hour 4 \u2013 5<\/em><\/strong>
    1x     SiS BETA Fuel Energy Gel<\/a>: 40g carbohydrate
    250ml     SiS BETA Fuel 80 Drink<\/a>: 40g carbohydrate (half a sachet)
    Total: 80g carbohydrate<\/em>
    Sip extra fluids as needed (plain water or with added electrolytes such as SiS HYDRO+)<\/p>\n\n\n\n

    Note<\/em>: 
    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<\/p>\n\n\n\n

    Top Tips<\/strong><\/p>\n\n\n\n