Nutrition
Are You Eating Enough on the Bike? The Science of Fueling for Real Cyclists (Not Just Pros)
Fueling on the bike is a skill — and most recreational cyclists are not doing enough of it. You are 90 minutes into a weekend group ride. You had a solid breakfast, you have been drinking your water, and you have eaten exactly one energy gel since you clipped in. The road tilts upward, and the familiar heavy feeling sets into your legs. Your power drops, your focus drifts, and suddenly you are fighting just ... Read more
The Ultimate Guide to Pre-Ride Nutrition: Fueling Up for the Finish Line
Whether you are embarking on a long endurance effort with friends, lining up for a race, or pushing through a rigorous interval session, what you eat before you ride sets the stage for your performance. Proper fueling is essential for maintaining high energy levels and keeping your blood sugar stable from start to finish. However, there is no one-size-fits-all approach to cycling nutrition. Both the distance and the intensity of your ride should dictate your ... Read more
Fuel Right: Tailoring Carbohydrate Intake to Maximize Cycling Performance
By: Garbriel Martins Carbohydrate-rich foods have gone through heaven and hell in the past decades. While the role of carbohydrates is well recognized in enhancing cycling nutrition and performance, it seems that the perfect harmony lies in eating according to the workout you are going to perform. Training adaptations In cycling and endurance sports, pasta is still worshiped as the goddess of carb loading. Certainly this idea may sound familiar to you. Chronic carbohydrate restriction ... Read more
Riding the Keto Wave: Can a Ketogenic Diet Fuel Your Cycling Performance?
The cycling ketogenic diet is gaining traction among US cyclists for its potential to enhance endurance and fat adaptation, raising questions about its effectiveness compared to traditional carb-loading methods. Understanding how this diet can fit into the training regimens of cyclists across the nation is crucial for optimizing performance. By: Coach Damian, Cyclopedia 1. Cycling Ketogenic Diet Nowadays, we can see two trends in which dieticians are looking for better and better methods and ways ... Read more
How Much Proteins for Cyclists? Whey Protein vs Isolate
By Iwona – Dietician In recent years, especially among physically active people, considerable attention has been paid to the appropriate amount of protein intake. People who are physically active should consume 1.2 – 2 g/kg of body weight. Its values depend on many factors, including the type of physical activity performed, gender, age, or sports goal. It seems extremely convenient to supplement it in the form of protein supplements. This is a quick and practical way, thanks ... Read more
The Secret to Nutrition for Cyclists: There is No Secret!
3 Nutrition Truths and How to Take Ownership of Your Own Nutrition With LENTINE ALEXIS, cyclist and professional chef When it comes to fueling your body as an athlete and cyclist, the big secret is… there is no secret! No fad diet, meal plan or “perfect” caloric intake will help you ride faster, farther or recover quicker. Only YOU know what your body needs! I have learned a few things along the way that I consider nutrition ... Read more
Creatine for Cyclists: The Ultimate Guide to Power, Performance, and Potential Pitfalls
Creatine is one of the most researched and popular sports supplements on the market, lauded for its ability to enhance strength and power. For decades, it has been a staple for bodybuilders and sprinters. But what about cyclists? The world of endurance sports has often viewed creatine with skepticism, primarily due to concerns about weight gain. However, a growing body of evidence suggests that for many cyclists, creatine can be a powerful tool to unlock ... Read more
Caffeine In Cycling – The Queen of Supplementation
Fuel Your Ride: The Power of Caffeine in Cycling by: Coach Damian Chlanda-Cyclopedia 1. What is caffeine? Caffeine is an organic chemical compound – purine alkaloid. Natural sources of caffeine include: green tea, yerba mate, coffee, guarana. There is a dump of supplements containing extracts from the above-mentioned plants or synthetic versions of caffeine on the market. Caffeine is a substance commonly used in everyday life. It is estimated that about 2.25 billion cups of ... Read more
Boost Your Cycling Game: The Benefits of Going Dry This January
How Abstaining From Alcohol, Even For Just One Month-Can Affect Your Health, Mental State, And More. By: Jennifer Acker At least one study shows that athletes tend to imbibe more than their peers, and cycling also tends to have a culture that embraces drinking. So while you think about your New Year goals and healthy lifestyle habits to adopt in 2026, one that might reach the top of that list: limiting your drinking. You can easily start that ... Read more
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
