Science in Sport (SiS) Cycling Nutrition Guide: Fueling Your Best Performance

11th Nov 2024

Proper nutrition is essential for cycling success, whether you’re preparing for a long-distance sportive or a challenging training session. Science in Sport (SiS) offers a comprehensive approach to cycling nutrition, designed to support every stage of your ride. By implementing a nutrition plan that includes fueling, hydration, and recovery, you can maximize your energy levels, prevent fatigue, and enjoy every mile.

Key Nutrition Essentials for Cycling

When it comes to cycling, nutrition can be the deciding factor in how well you perform on race day. Here’s a breakdown of the critical nutritional components to consider:

1. Fuelling Your Training

Train as You Race! Testing your nutrition strategies before race day is essential to find what works best for your body. Important considerations include:

  • Morning Fuel: Start with a breakfast that energizes you and is easy to digest. Try foods like porridge, yogurt, or an SiS GO Energy Bar 30 minutes before your ride.
  • On-the-Go Feeding: Fueling mid-ride helps maintain energy levels, so practice consuming food and fluids while cycling to stay energized.
  • Carbohydrate Intake: During long rides (90+ minutes), aim for 60-90g of carbohydrates per hour through GO Isotonic Energy Gels and GO Electrolyte to keep glycogen levels up.
  • Hydration and Sweat Rate: Hydrate with GO Electrolyte to replace electrolytes lost through sweat, ensuring hydration is maintained.

Example Training Nutrition Plan

Stage Pre-Training During Training Post-Training
Hydration Drink 500–1000ml fluid 2-3 hours before. Consume 500ml GO Electrolyte per hour. Replace 150% of fluid lost by rehydrating.
Energy Light carb snack 3-4 hours prior. Take 60-90g carb per hour for long rides. Replenish carbs within 30-60 minutes post-ride.
Recovery Rest between rides to avoid overtraining. N/A Use REGO Rapid Recovery within 30 minutes.
Caffeine Use GO Caffeine Shot pre-training. N/A N/A

Race Day Nutrition: Preparation and Performance

On race day, a well-planned nutrition strategy will help you stay strong from start to finish. Here are key considerations:

Post-Race Recovery

After a tough session, recovery is crucial to replenish energy and prepare your muscles for future rides:

  • Refuel: Take REGO Rapid Recovery within 30-60 minutes post-race to replace glycogen and aid muscle repair.
  • Full Meal: Have a balanced meal with carbohydrates, protein, and vegetables within an hour of finishing.
  • Protein Before Sleep: For overnight muscle repair, consume 40g of Overnight Protein before bed to deliver amino acids to muscles throughout the night.

With the right nutrition strategy, SiS products support your performance every step of the way. Visit BikeChain to explore Science in Sport’s cycling nutrition products and ensure you’re fueling for success on every ride.

Disclaimer: These nutrition insights aim to support your cycling journey; however, for personalised guidance that suits your specific requirements, please consult a registered dietitian.

Science in Sport (SiS) Cycling Nutrition Guide FAQs:

1. How should I fuel my body during a long cycling race?
During longer rides, aim to consume 60-90g of carbohydrates per hour using products like GO Isotonic Energy Gels and GO Electrolyte. This helps maintain energy levels and prevent fatigue.

2. What is the ideal post-ride recovery nutrition?
SiS recommends consuming REGO Rapid Recovery within 30-60 minutes post-ride. This replenishes glycogen stores, supports muscle repair, and prepares you for your next training session.

3. How can I stay hydrated during a race?
Use GO Electrolyte or GO Hydro to replace lost electrolytes and fluids. Aim to consume 500ml of fluid per hour and monitor sweat loss to prevent dehydration.

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