What to eat before a long ride comes down to two meals: the dinner the night before and the breakfast on the morning. At our Samford gym we coach plenty of cyclists who ride the hills out towards Mount Glorious and Dayboro, and the ones who fade at the two-hour mark have almost always under-eaten at one of those two meals.
The night before
Dinner the night before a long ride should be familiar, carbohydrate-focused and not huge. You do not need to stuff yourself with pasta. A normal serve of protein and a bigger-than-usual serve of rice, pasta or potato is enough.
Many riders also go a little lighter on beans, lentils, bran and big salads that evening. It is not that fibre is bad. It is simply that a very bulky dinner can feel heavy on the bike at 6am. Save those foods for the rest of the week.
- Pasta with a tomato and mince sauce
- Rice with chicken and a small serve of cooked vegetables
- Potatoes with fish and a bread roll
What to eat before a long ride on the morning
| Time before the ride | What to eat | Examples |
|---|---|---|
| 2 to 3 hours | A proper breakfast, mostly carbohydrate with some protein | White or sourdough toast with honey and eggs, porridge with banana |
| 1 hour | A smaller, simple breakfast | Toast with jam, a banana, a small yoghurt |
| Under 30 minutes | Something tiny and easy | Half a banana, a few lollies, a sports drink |
If your ride starts at 5:30am, you will not have three hours. Eat the smaller option and start eating on the bike earlier.
On the bike
For rides over 90 minutes, carry food. A common starting point is 30 to 60 g of carbohydrate an hour, built up in training. Bananas, muesli bars, rice cakes, lollies, sports drinks and gels all work. Our guide to energy gels for running covers the gel side, and it applies just as well to cyclists.
Fluid matters too. On hot Queensland mornings you may lose a lot of sweat. Our electrolyte drinks guide explains when plain water is enough and when to add salt.
Practise it
Never try a new breakfast or a new gel on the day of a big group ride or event. Test your full routine on two or three training rides first. That is the single rule we repeat most often.
The rest of the week
The lighter, simpler eating before a long ride is for that one morning. The rest of the week, keep your fibre up with wholegrains, legumes, vegetables and fruit, so your weekly total still reaches the Australian target of 25 to 30 g a day. Some riders use a fibre powder on non-ride days; if you are choosing between two of the common soluble ones, here is a plain comparison of PHGG vs inulin.
Strength still matters
Riders who do two short strength sessions a week tend to hold their position better late in long rides. Our running strength program was written for runners, but most of the exercises suit cyclists too.
Common questions
Should I eat pasta the night before a long ride?
It is a good option, but any familiar carbohydrate dinner works: rice, potato or pasta with some protein.
How long before a ride should I eat breakfast?
Two to three hours for a full breakfast. If that is not possible, eat something smaller an hour out and start fuelling on the bike earlier.
Can I ride a long way fasted?
Easy rides under an hour, perhaps. For long rides, eating beforehand and during is the safer and more enjoyable choice.
What should I carry on a three hour ride?
Enough food for 30 to 60 g of carbohydrate an hour, two bottles, and a plan to refill on hot days.
When to get it checked
If you consistently fade late in rides despite eating well, or you have a niggle that gets worse with longer rides, see an exercise physiologist. We can look at your training, fuelling and bike-specific strength.