What to eat before a bike ride depends on two things: how long you will be out and how early you leave. A 40-minute spin on a Tuesday evening needs almost no planning. A 5:30 am bunch ride up to Mount Nebo needs a little more. Here is the approach our exercise physiologists use with the riders who train at our Samford gym.
What to eat before a bike ride, by length
| Ride length | Before | During |
|---|---|---|
| Under 60 minutes | Your normal last meal, or a small snack | Water |
| 60 to 120 minutes | A carbohydrate breakfast 1 to 2 hours before | Water plus a snack after the first hour |
| Over 2 hours | A full breakfast 2 to 3 hours before | Something every 30 to 45 minutes |
Early starts
Very few people can eat a full meal at 4:45 am. For early rides, go small and simple: a banana and a slice of toast with honey, or a small smoothie. Then eat again on the bike after 45 minutes or so. Cycling is kinder to the stomach than running, so most people tolerate food on the bike well.
Good pre-ride breakfasts
- Porridge with banana and a drizzle of honey
- Toast with peanut butter and jam
- Overnight oats with berries
- A fruit smoothie with milk and oats
- Rice pudding or a creamed rice tin, which many riders swear by
Keep high-fat and high-fibre foods for later in the day. They are fine foods, just slow.
Shopping for your ride kitchen
A lot of riders are particular about what goes in their breakfast, and labels can be confusing. “Organic” is a certification with specific rules in Australia, and it is worth knowing what it does and does not mean on a pack. If that question has come up for your pantry, this page on organic beetroot powder walks through how certification works using one ingredient as the example.
Hot mornings
Queensland summer rides start warm and get hot quickly. Leave earlier, carry two bottles, and add a pinch of salt or an electrolyte tab to one of them. A lighter breakfast often sits better in the heat.
Food on the bike
For rides over 90 minutes, take something easy to eat one handed:
- Bananas or dates
- Small jam or honey sandwiches cut into quarters
- Muesli bars or rice cakes wrapped in foil
- Gels for the last hour, if you have tested them
Our energy gels for running guide was written for runners but the amounts are similar on the bike. In warm weather, see our electrolyte drinks guide as well.
After the ride
Eat a normal meal with protein and carbohydrate within a couple of hours. The café stop at the end counts, as long as there is more on the plate than a coffee. Riders who also run will find our what to eat before parkrun guide follows the same logic.
Strength work twice a week makes longer rides more comfortable; our strength training over 40 guide is a good starting point for riders over 40.
Common questions
Can I ride on an empty stomach?
For easy rides under an hour, yes, if you feel fine. For longer or harder rides, eat something first.
Is coffee okay before a ride?
Yes. It is part of cycling culture. Have it at your usual time and drink water as well.
How much should I drink on a ride?
Start with a 750 ml bottle per hour in mild weather and adjust for heat and how much you sweat.
When to get it checked
If you get dizzy, shaky or unusually tired on rides despite eating well, stop and get it looked at. For aches and pains on the bike, an exercise physiologist can assess your movement and build a plan to keep you riding.