Long-distance cycling fueling tips: A cyclist’s practical experience

As a cycling veteran who has experienced countless “wall-hitting” moments, I sincerely want to tell you that in long-distance cycling, energy replenishment is not just a technical issue, it can completely determine whether you can persevere to the end. The pain caused by improper feeding is often more frustrating than muscle soreness when climbing, especially when you feel like you are about to collapse, your stomach is empty, and your legs are about to break. Pre-race preparation: build your energy warehouse

Pre-match preparation: reserve energy, the starting point of the outbreak

The three days before the game are actually to build an “energy warehouse” for your body. Many people think that consuming 600 grams of carbohydrates a day sounds like an impossible task, but in fact, as long as you master the tricks, it can be easily done. For example, breakfast can be a big bowl of oatmeal, lunch can be a hearty rice with mashed potatoes, and dinner can be a plate of pasta. The night before the game, you can even “go crazy” and enjoy a feast of carbohydrates, but remember, this is not eating junk food such as fried chicken and burgers, but healthy and high-quality carbohydrates such as sweet potatoes and brown rice.

3-4 hours before the game: Warm up for the game

These few hours are crucial, and energy preparation cannot stop. Make sure you consume enough carbohydrates before the game to provide your body with a constant supply of power. Of course, it is important to avoid greasy food, especially two hours before the game, as greasy food will only make you feel uncomfortable in your stomach when climbing and affect your performance.

Refueling on the way: Don’t wait until you are exhausted before you think about refueling

After riding for more than 80 kilometers, the importance of supplies is self-evident. If you don’t bring any supplies, you are simply challenging your own limits. In my top tube bag, I always have:

Energy gel : one pack per hour

Energy bar : one every two hours

Electrolyte effervescent tablets : replenish water at any time

What is the golden rule? Don’t wait until you are thirsty to drink water, and don’t wait until your legs are weak to replenish energy. I set a reminder to replenish water every hour and strictly follow the plan. I once successfully accelerated the last 30 kilometers of the Taihu Lake ride by replenishing 30 grams of carbohydrates every hour. This feeling is simply amazing.

Post-match recovery: the golden 15 minutes

After crossing the finish line, many people can’t wait to stop, but don’t forget that the golden 15 minutes after the race is actually more important than the medal. At this time, the body absorbs nutrients like a sponge. My recovery rules are as follows:

Quick recovery drink : The ideal ratio of carbohydrates to protein is 4:1.

Banana Sandwich : Eat it in 15 minutes.

High-carb dinner : Something delicious like paella with dessert.

I still remember the experience of the Tour of Qinghai Lake last year. Because of laziness, I didn’t replenish my energy in time after the third stage of the race, which made the next day’s ride a complete nightmare. My legs felt like they were filled with lead and were extremely heavy. This lesson made me deeply realize that post-race replenishment is as important as the ride itself.

I recalled my experience in last year’s Tour of Qinghai Lake. Due to laziness, I failed to replenish energy in time after the third stage, which made my legs feel as heavy as lead the next day. This lesson made me realize that post-race replenishment is as important as riding itself.

Tips for multi-day races: How to survive a series of races

In the case of a multi-day competition, the carbohydrate-heavy dinner will become the energy source for the next day. So, my little secret is:

Dinner plus dessert : replenish glycogen and avoid physical exhaustion the next day.

A glass of yogurt before bed : slow-release protein to help recovery.

When you wake up in the morning, the first thing you do is drink a glass of honey water to quickly restore your energy.

Don’t forget, long-distance cycling is not about who can endure hunger, but who can eat better and smarter! Bring enough supplies and plan your time properly. Your legs will thank you and every second of the race will be wonderful because of you.