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CYCLING FUELING GUIDE

unique fueling for a unique sport

Cycling is a unique and physically demanding endurance event, taking stamina, power, and mental focus to succeed. These three factors are driven by proper nutrition, but are often overlooked. Perform at your peak, progress with power, and achieve your desired results with our expert advice.

MAXIMIZE YOUR OUTPUT

Boost your stamina for longer, stronger endurance rides.

PRE-RACE LOADING

Understand how best to prepare your body and mind for the event.

PRACTICE MAKES PERFECT

Proper fueling is more than what you consume on race day.

EVERY STYLE OF RACE, COVERED

No matter your race, we have the right advice. 

WHAT'S IN THE CYCLING GUIDE?

Our Cycling Fueling Guide is packed full of nutrition advice from the experts, and covers every aspect of your training and race day. It includes optimal fueling strategies for enhancing performance at all distances. 

Fueling doesn’t start and end on race day; the lead-up is just as important. This guide provides practical steps for effective fueling at every stage, and tips to help you prepare and perform at your peak. 

FUELING YOUR CYCLE

Extra carbs before and during the race help keep your blood glucose levels high, meaning you don’t have to tap into your energy stores. As a result, tiredness is delayed, and your overall performance is improved.

Hit your targets with our help. This guide covers everything from Time Trial Races and Criterium/Crit Races to Endurance or Sportive events.

WHY IS NUTRITION IMPORTANT?

ENERGY
CARBS CARRY YOU

Carbohydrates are the key fuel for cycling. When you ingest carbs, your body breaks them down into glucose, which is then stored as glycogen. During a race or ride, glycogen is converted into energy, which sustains your efforts. Carb-loading before and consuming carbohydrate during the event gives your performance a boost, helping you stay strong and go further with the extra energy. 

HYDRATION
ELECTROLYTES KEEP YOU ROLLING

We say it all the time, but hydration really is key. Keeping your fluid balance, body temperature, and muscle function in check is essential to good performance. Water and electrolytes are lost through sweat, and replacing them is vital to staying hydrated and maintaining peak performance levels. 

RECOVERY
PROTEIN POST PEDAL

You’ve worked hard, hit PBs, and can’t wait to go again. But, before you do, you need to recover properly, too. Restoring your energy, repairing any damaged muscles, and rehydration are crucial steps you should take before getting back in the saddle. Our range of REGO Recovery Powders contains both proteins and carbohydrates to accelerate the process and prepare you for the next race.


"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



POWERING YOUR TRAINING

When you’re training for a cycling event, focus should be on both the practical and physical side. Training demands you use up energy, work with intensity, and be readily adaptable. Performance nutrition plays a crucial role in allowing you to train and perform at your peak. 

Our handy guide provides simple but effective nutritional recommendations that are tailored for common types of cycling training: recovery rides, endurance/general rides, tempo (zone 2) sessions, threshold (zone 3) efforts, and VO2 Max or high-capacity intervals.