Cycling nutrition: what to eat during a sporty cycling weekend?

Two consecutive days of cycling isn't just about your legs. Your body will burn a huge amount of energy over several hours, two mornings in a row, and the difference between a great day and a memorable bonk often comes down to... what you eat. The good news? Cycling nutrition is not rocket science, provided you plan a little.

Whether you're going on an organized cycling weekend or a getaway with friends, the principle remains the same: arrive with full reserves, fuel the machine during the effort, then seriously refuel between the two days.

We'll walk you through it all in order, from dinner the night before to Sunday evening's meal.

Before departure: fill the tank

Nutrition begins long before you get on the bike. In the days leading up to your ride, focus on balanced meals rich in complex carbohydrates: whole wheat pasta, rice, quinoa, sweet potatoes. These fill your glycogen reserves, the fuel your muscles will tap into during the effort.

There's no need to serve yourself three times the night before, however: reasonable portions are more than enough, and your stomach will thank you in the morning. Also, remember to drink water regularly throughout the week so you arrive at the start already well hydrated. A good weekend truly starts at the dinner table.

The breakfast that kickstarts the day

On the morning of a ride, your breakfast has one mission: to provide sustained energy without weighing down your digestion. The winning formula combines slow-release carbohydrates (oatmeal, whole grain bread, muesli), light proteins (yogurt, cottage cheese, eggs), and fresh fruit to stock up on vitamins: banana, apple, or berries. As for drinks, water, tea, or light coffee will do perfectly.

On the other hand, avoid anything too fatty or difficult to digest: nothing is worse than a heavy stomach when you start tackling the first climbs.

On the bike: eat before you're hungry

This is the golden rule for long rides. During exercise, your body consumes faster than it stores, so never wait until you hit a slump to react. Every 30 to 45 minutes, eat a small portion of fast-acting carbohydrates: energy bar, dried fruit, fruit paste, or banana, depending on your preference.

In your water bottles, an energy drink or electrolytes compensate for minerals lost through sweat (sodium, potassium, magnesium). And to avoid getting sick of all the sweetness, also tuck some savory snacks into your pockets: a small sandwich, crackers, or a piece of cheese. Alternating sweet and savory is the secret to enjoying your food throughout the ride.

After the effort: it all happens within half an hour