{"id":20146,"date":"2026-02-06T15:43:07","date_gmt":"2026-02-06T15:43:07","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=20146"},"modified":"2026-02-19T15:48:06","modified_gmt":"2026-02-19T15:48:06","slug":"your-long-sunday-cycle","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/your-long-sunday-cycle\/","title":{"rendered":"Your Long Sunday Cycle"},"content":{"rendered":"\n
\"Cyclist<\/span>
\n

<\/p>\n<\/div><\/div>\n\n\n\n

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

\n
<\/div>\n
\n Written By<\/span>\n

Science in Sport Contributer <\/h3>\n

Guest Author<\/h6>\n <\/div>\n <\/div>
5 Min<\/div>
Share
<\/div><\/div><\/div><\/div><\/div>\n<\/div>\n\n\n\n
<\/div>\n\n\n\n
\n

What To Do Before, During, and After Your Long Sunday Cycle<\/h1>\n\n\n\n
<\/div>\n\n\n\n

Fuelling, Hydration, and Recovery Tips to Get the Most Out of Your Weekend Ride<\/h2>\n\n\n\n

Sundays are made for getting out on the bike. Whether your weekend ride is a gentle spin with friends, a caf\u00e9 pitstop, or your longest ride of the week, a little planning can make a big difference. If you’re new to cycling sports nutrition, don’t worry. This guide keeps things simple and practical, so you can focus on enjoying the ride. <\/p>\n\n\n\n

Before your ride: top up your energy<\/h3>\n\n\n\n

Even for short bike rides, you’ll want to start with some fuel in the tank. If you’re riding for less than 60 minutes, a normal, balanced meal beforehand is usually enough. If you’re heading out for 90 minutes or more, eat your normal meal, then a small carb-heavy snack 30 minutes before you set off. <\/p>\n\n\n\n

2-3 hours before your ride<\/strong><\/p>\n\n\n\n

Aim for a carbohydrate-based meal with a little protein. You could have porridge with fruit and honey or a bagel with jam. If you’re riding later in the day, try a rice or pasta dish. Don’t forget to drink at least one big glass of water with your meal. <\/p>\n\n\n\n

30-60 minutes before<\/strong><\/p>\n\n\n\n

If there’s a gap between your meal and riding, a small top-up can help. Good options include a banana, a handful of dried fruit and nuts, an Energy Oat Bar<\/a>, or a GO Energy Bake<\/a> for dual-source carbs. Stick to foods you’re familiar with to avoid upsetting your stomach. <\/p>\n\n\n\n

What to put in your water bottle for bike rides <\/h3>\n\n\n\n

Some bike frames have space for two or more water bottles, but what if your bike only has one? Water is the obvious choice, and that’s enough for short rides on a cool day. For anything longer or warmer, add electrolytes. These vital minerals are lost through sweat, so if you drink an electrolyte blend designed for cyclists<\/a>, you’ll avoid muscle cramps and recover faster.<\/p>\n\n\n\n

Do you need to eat during your ride? <\/h3>\n\n\n\n

Drinking during a bike ride is vital, but how much you eat depends on distance, intensity, terrain, and conditions. Here’s a good rule of thumb: <\/p>\n\n\n\n