Nutrition
Why Cyclists Should Be Fueling Their Rides With More Cookies (Seriously)
Should you be eating more cookies to fuel your rides? Honestly… probably yes. Cyclists love talking about their nutrition — gels, chews, bars, rice cakes — but there’s one performance snack that rarely gets the spotlight it deserves: Cookies. Yep. Homemade cookies. And yes… I’m completely serious. When considering nutrition, digestibility, cost, flavor, and flexibility, cookies absolutely earn their place as on-bike fuel. Here’s why your next ride snack might just need to come fresh ... Read more
Navigating Nutrition During the Holidays
By: Alex Winnicki, Second Arrow Nutrition Consulting As a dietitian, I see this show up often in athletes who: Have an all-or-nothing mindset Live by “burn it to earn it” Crash-diet throughout the year Struggle with impulse control Are fast or distracted eaters If we’re being honest, most of us can relate to at least some of these pitfalls during parts of the year. I don’t think this is something to be ashamed of. In ... Read more
Post Ride Awesomeness In Less Than 20 Minutes
By Tom Danielson, Owner and Coach-CINCH Cycling Do you ever get back from a ride and have no idea what to eat? You’re dazed, you’re tired, and your brain is doing that post-ride fog thing. Here’s the simple process I use to get a solid meal on the table in under 20 minutes: 1. Start With Your Protein Walk into the fridge and pick your protein one decision decides what type of meal you’re about to make. ... Read more
How To Properly Fuel Your Ride
By Tom Danielson, Owner and Coach-CINCH Cycling Stop Obsessing Over Carbs Per Hour and Start Obsessing About This! In cycling right now, everyone is obsessed with carbs per hour. 90g per hour. 120g per hour. How to stack glucose-to-fructose ratios. How to squeeze one more gel in. Before you even start to worry if you are eating enough carbs on the bike you first must nail the amount of carbs you are eating before and after your workouts. And ... Read more
Flow Formulas: The Research-Backed Fuel Changing Endurance Sports
Ahead of the curve on the high-carbohydrate fueling trend, Flow Formulas helps athletes consume higher carb loads efficiently while minimizing gastrointestinal discomfort. Every product is precision-designed to deliver sustained energy without compromise, empowering endurance athletes to perform at their peak during intense competition or long pursuits. Over the years, Flow Formulas has been the choice of top cyclists and endurance athletes, including Dylan Johnson, Jeremiah Bishop, Lauren De Crescenzo, Ian Boswell, Stefano Barberi, and Deanna ... Read more
7 Tips for Fueling up Before, During, and After a Ride
Consider these dietitian-vetted tips so you don’t find yourself running on empty halfway through your cycling session. By Karla Walsh Whether you’re a road biker or ride indoors, your body is essentially your bike’s engine. Just like a car’s engine can’t run far—or as efficiently—without much gas, your muscles can’t perform at their peak without proper fuel. Cycling nutrition is vital to consider as you prepare to ride. Eating and hydrating effectively is crucial for ... Read more
10 Breakfast Ideas Before Going On A Bike Ride
If you don’t know what to eat before going out cycling in the morning, you don’t want to make much hassle, but you need energy to pedal, here are ten healthy, high-energy, three-ingredient breakfast options for cyclists. The shopping simple and can filled up on your next grocery run. Chances are you already have most of it. Here’s what you need: Carbohydrates: Bread, rice, oats (steel cut, rolled or instant oats) and banana. (Whole wheat ... Read more
5 Nutrition Strategies to Keep You Energized as Training Volume Ramps Up
Is Your Fueling Keeping Up With Your Training? by Tyler Zipperer – Contributor, CEO of Biked Goods As your rides get longer and your training blocks grow bigger, your body’s demand for energy, recovery, and nutrients increases too. But if your nutrition isn’t keeping pace, you might start feeling it—sluggish legs that refuse to wake up, low energy after training, slow recovery between sessions, sore muscles that just won’t quit, and an appetite that feels ... Read more
Guide To Nutrition for the Avid Cyclist
I often come across individuals who are exercising several hours a week on their bike, putting in serious distances and tearing up the climbs and yet, they are struggling to maintain a healthy weight and many find themselves suffering from pre-diabetes and other chronic health conditions. Cycling is a sport where many of us amateurs like to mimic everything the pros are doing. We want the same bikes, the same clothes, the same tech, and ... Read more
Fueling for Performance: Pro Tips for What and How Much to Eat Before, During, and After Your Ride
Fueling for Performance: Pro Tips For What And How Much to Eat Before, During, and After Your Rides By Tyler Zipperer-Contributor, Owner: Biked Goods Whether you’re spinning through the neighborhood, tackling a weekend group ride, or chasing your own fitness goals, how you fuel can make a big difference in how you feel on and off the bike. A solid, balanced nutrition plan that supports your overall energy needs is the foundation for better performance, ... Read more
