I’ve been gradually increasing the amount of training I’ve been doing on a weekly basis and this has prompted me to reassess my nutritional intake. Up until recently I had viewed carbohydrates as something to limit as much as possible but now with longer rides I am discovering that I need their help more than ever!

Of course, it does make a difference as to the quality of carbs consumed as to how you perform on the bike – complex (low glycemic) or simple (high glycemic). Complex carbohydrates are best generally for any individual, but especially for a cyclist as they provide sustained energy over a longer period of time. Try plenty of fruit and vegetables, brown rice, pasta, wholegrain cereals etc. Before a ride, be it short or long, it is important to fuel-up at least an hour before starting with low glycemic index foods, for example porridge and banana or wholegrain toast and yoghurt.

If your ride is longer than 60 minutes, then refuelling throughout is key to not ‘hitting the wall’. Studies suggest that 30-40g of carbs every 30mins thereafter need to be consumed. However, again it is the type of carbohydrate consumed which is crucial. During a ride, your muscles require instant energy in the form of glycogen – something which the body cannot hold on to over 2000kcal and as such has to be consistently replenished – this can be provided by simple sugars which make energy available after approx 20 minutes; try gels, glucose cereal bars, even jelly babies (well, they worked for me when I was training for and running the marathon).

Equally important to what you eat before and during your ride, is how and what you refuel with post-ride. In order to prepare for your next ride and to help your body replenish its energy stores, it is vital that you refuel within 60 minutes of finishing your ride. Which type of carbs this time? A combination of the two – simple carbs to aid immediate refuelling and complex carbs to provide sustained energy.

Remember – just as imperative is replenishing any fluids lost during the ride. Happy riding and refuelling!