What To Do Before, During, and After Your Long Sunday Cycle

Fuelling, Hydration, and Recovery Tips to Get the Most Out of Your Weekend Ride

Sundays are made for getting out on the bike. Whether your weekend ride is a gentle spin with friends, a café 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.

Before your ride: top up your energy

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.

2-3 hours before your ride

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.

30-60 minutes before

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, or a GO Energy Bake for dual-source carbs. Stick to foods you’re familiar with to avoid upsetting your stomach.

What to put in your water bottle for bike rides

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, you’ll avoid muscle cramps and recover faster.

Do you need to eat during your ride?

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:

• Under 60 minutes: easy pace, water or electrolytes are usually enough.
• 60-90 minutes: pack an easy carbohydrate option like jelly sweets or a GO Energy Bake.
• 90 minutes+ or hilly rides: consume 30-60g carbohydrates every hour and drink electrolytes. GO Electrolyte Gels can be a useful tool.

Best snacks to carry on the bike

One of the things we love about cycling is how easy it is to carry the essentials – including snacks. For longer rides or hilly routes, it’s a great idea to pack a variety of snacks that tick the nutritional boxes and sound appealing to your taste buds. Eat little and often, around every 30 minutes, rather than waiting until you feel tired or hungry.

Good choices include:

• Energy bars or energy bakes (something easy to chew)
• Energy chews or gels (our GO Isotonic Gels are watery, so you won’t have to reach for your bottle)
• Bananas, mini malt loaf bars, soft jelly sweets.

All of these can go in your jersey pocket or into your top-tube bag (a great piece of cycling kit!).

After your ride: refuel and rehydrate

Once you’ve put away your bike and got out of your cycling gear, it’s time to think about the best recovery strategies. Your priorities will change depending on your ride duration, intensity, and the temperature. But, here’s a guide:

Within 30-60 minutes

• Drink at least a litre of wate, or 50:50 fruit juice and water
• Eat a small snack of carbohydrates and protein for energy and muscle repair
• Get warm, dry, and comfortable (even if you feel hot from cycling)
• Focus on some gentle stretches (you can do these and sip on water)
• Do some foam rolling if your legs or back feel tight

Over the next few hours

Eat your usual meals for the rest of the day, focusing on balanced nutrition, containing carbohydrates, protein, and vegetables. Keep drinking water (add an electrolyte tablet if it’s a really hot day).

Simple recovery tips for weekend bike rides

• Rehydrate steadily throughout the day
• Eat soon after finishing, even if it’s just a snack
• Do light stretches to avoid soreness and stiffness
• Prioritise sleep: it’s one of the best recovery tools

Enjoy the ride

You don’t need a complicated plan to fuel your weekend bike rides. Stick to the basics, listen to your body, and adjust as you get more experienced. We’re here to help you stay energised and healthy, whatever your ride looks like.