Upstate Peloton
Cycling Club
Cycling Nutrition
Page created 7/19/2025 by CGDRAFT 7/9/2025 - this is a big topic and probably more advanced than I will cover here, but here's a starting point. Be sure to do more research on best practices.
Everyone is different. Figuring out nutrition during a ride is very personal. Of course, there are best practices if you get serious about it. Since cycling is a healthy activity, you may want to dig deeper into the links at the bottom of this section.
Pre Ride
For starters, make sure you're properly fueled prior to the ride. A banana will go a long way. If you're starting in the morning, a healthy meal will get you going.short rides (1 water bottle)
Water is usually sufficient for mid-ride nutrition.moderate rides (2 water bottles)
Consider an electrolyte drink. Perhaps the first bottle is water and the second bottle is an electrolyte drink. Gatorade is a common electrolyte drink.longer rides (3+ water bottles)
Consider a sugary electrolyte drink for all bottles. The sugars in the drink are easily digestible by the body and easily converted to energy. I've found that the 20oz single serve Gatorade bottles travel nicely in a jersey pocket, and you can easily get rid of them mid ride.You may need to consider more than just drinks for these longer rides. Easily digestible carbohydrates are key. i.e. sugars. As an Amazon/TheFeed Associate we earn from qualifying purchases of these common items:
- Banana
- Energy Gels, Blocks, & chews every 30-60 minutes. Options exist with and without caffeine, amino acids, etc.
- Welches fruit snacks are similar in nutrition to the above. Target also sells fruit chews & ropes.
- TheFeed.com - Cycling Collection for more food/supplement options
- PB&J sandwich. Tip: they freeze well and thaw while you ride.