(A simple guide for club rides, long rides and weekend cycling)
If you’ve ever felt good rolling out on a ride but found your energy dropping halfway through, or finished a longer ride completely drained, fuelling is often the missing piece.
This is something I see a lot with cyclists – especially on longer club rides or weekend rides where you’re out for a few hours.
You don’t need a complicated plan to fix it. Just a few simple adjustments can make a big difference.
Why fuelling matters more than you think
Cycling – particularly longer rides – relies heavily on carbohydrate for energy.
If you don’t top that up as you go, you’ll likely notice:
- energy dipping part way through
- climbs and efforts feeling harder than they should
- feeling very hungry later in the day
That last one often catches people out and can lead to inhaling crisps, biscuits or whatever’s easiest when you get in.
It’s not a lack of discipline – it’s your body trying to catch up after being under-fuelled.
You might also notice feeling more drained than expected after the ride, or that it takes longer to feel properly recovered.
What to eat before a longer ride
If you’re heading out for a club ride or anything over 2 hours, what you eat beforehand really matters.
Aim for a meal that’s mostly carbohydrates around 2 – 3 hours before.
For example:
- porridge with a banana and nut butter
- granola or cereal (with milk, yogurt, or a protein shake)
- toast or a bagel with peanut butter and banana
If you’re heading out early and don’t have much time:
- banana
- toast
- energy bar or cereal
Something is always better than nothing.
How much carbohydrate do you need?
For longer rides (around 3 – 5 hours):
Aim for roughly 1 – 2g of carbohydrate per kg bodyweight beforehand
You don’t need to calculate this precisely, but as a guide:
For a 70kg rider, that’s around 70 – 140g of carbohydrate.
That could look like:
- porridge made with 60 – 80g oats, milk, a banana and a drizzle of honey
- 2 – 3 slices of toast with jam, plus a piece of fruit
- a bagel with peanut butter and banana
- cereal or granola (60 – 90g) with milk, yogurt or a protein shake
The goal isn’t to be exact – just to start the ride with your energy topped up rather than trying to catch up later.
What to eat during your ride
This is where small changes can make a big difference, especially on club rides where it’s easy to just rely on a café stop.
Under 60 minutes
You’ll usually be fine without eating during the ride.
60 – 90 minutes
Optional, but can help if:
- the ride includes efforts or hills
- you didn’t eat much beforehand
90 minutes and beyond
This is where fuelling becomes important.
Aim for 30 – 60g of carbs per hour.
That could look like:
- banana
- flapjack
- Energy bar or cereal bar
- gels or chews
- carb drink
If you’re riding longer (2.5 – 3+ hours) or at a higher intensity, you may benefit from increasing your intake towards 60 – 90g per hour, but this usually takes a bit of practise and gut training.
A simple habit either way: eat something every 30 – 40 minutes rather than waiting until you feel your energy dip.
What about hydration and electrolytes?
Alongside carbs, it’s also worth thinking about hydration — especially on longer rides or in warmer weather.
You’ll lose fluids and electrolytes (particularly sodium) through sweat, and not replacing these can contribute to:
- fatigue
- headaches
- feeling flat towards the end of a ride
For most rides, water is fine for shorter or easier sessions
For longer rides (90 minutes+) or warmer conditions, adding an electrolyte tablet or drink mix can help
Some carb drinks will include electrolytes, which can be an easy way to cover both.
A quick note on café stops
Café stops with coffee and cake are up there with some of the most enjoyable aspects of club riding.
But if the café stop is quite late into the ride, it’s worth having something beforehand so you’re not completely depleted by the time you get there.
If you’re arriving at the café feeling drained or shaky, that’s often a sign you’ve left it a bit too long to eat.
Having something earlier in the ride usually makes the whole ride feel more steady and enjoyable.
What to eat after your ride
This is where recovery starts.
After a longer ride, your body benefits from:
- protein to repair and rebuild muscle
- carbohydrates to restore energy
Aim for around 25 – 45g of protein in your next meal
For example:
- eggs on toast
- Sandwich or wrap with chicken
- Meat or fish with rice and vegetables
- Greek yogurt with fruit and granola
It doesn’t need to be complicated – just a normal meal that includes a good source of protein.
If you’ve under-fuelled during the ride, you might notice you feel more tired than expected later in the day, or that your legs feel heavier on your next session.
That’s often less about the training itself, and more about not quite matching your intake to the work you’ve done.
Next time, try adding a bit more during the ride – even an extra bar or banana can make a noticeable difference.
The key takeaways
You don’t need to get everything perfect.
But a few simple habits go a long way:
- eat a decent high carb meal before longer rides (especially 2+ hours)
- bring carbs with you for anything over 60-90 minutes
- eat regularly rather than waiting until you feel low
- include protein and carbs in your next meal afterwards
These small changes can help you:
- feel stronger on the bike
- enjoy your rides more
- and recover better between sessions
About the author
Hayley Plummer is an online nutrition coach and personal trainer who helps people improve their nutrition, strength and consistency alongside real life.
She works with a range of clients, including cyclists, and focuses on simple, sustainable approaches that support both performance and long-term health.You can find out more at:
https://www.hayleyplummer.co.uk
