Carbohydrates are your muscles’ favourite fuel for cycling. Fat plays a significant role in providing energy at lower intensities, but as the pace increases, carbohydrates are irreplaceable. Healthy carbohydrates, such as those in whole grains, fruits and starchy vegetables, should make up at least 45 per cent of everyone’s diet, and ideally upwards of 60 per cent for endurance athletes.
Top up your carbohydrate stores — known as glycogen — in the three hours before and during your ride. Post-ride, carbohydrates should be central to your recovery meal. Not sure how many carbohydrates you eat? Plug your diet into an app for a few days.