Food

Basic rundown of my nutrition before, during, and after the ride

I try to keep my approach pretty straightforward: eat enough, drink enough, and recover well enough to keep riding. At the same time. dialing in my nutrition, especially while I am riding, has made a huge difference in being able to go longer distances. I used to ride long distances and barely eat anything during the ride, only to feel completely incoherent when I got where I was going and both body and brain tired for days afterward. I didn't really have a plan, but instead hero'd through everything.

Learning more about how professional cyclists eat while training and racing has been helpful, even if nothing I do is so ambitious!

While I'm on the bike, carbohydrates are the priority. Most of my calories come from gels, chews, candy, drink mix, and whatever other easy-to-eat carbs I have on hand. I try to eat regularly throughout the day rather than waiting until I'm hungry or running low on energy.

Whenever possible, I also eat real food. Rest stops are a good opportunity for sandwiches, burritos, fast food, fruit or whatever sounds appealing and sits well in my stomach. Sports nutrition products are convenient, but actual meals can make a long day on the bike feel a lot better. After a while eating only carbs makes you feel pretty yucky.

Protein is something I pay more attention to during training and between rides. Making sure I get enough throughout the week helps me recover from the miles and stay ready for the next ride. I typically supplement with protein shakes 1-2 times a day.

Hydration is a big focus for me. I don't really get thirsty much, so staying hydrated requires actual focus. I pay attention to both water and electrolytes, especially on longer rides or hot days. I'll try and keep track of how much I am drinking per hour. I usually carry three bottles on the bike so I can go longer between refills and keep fluids coming in consistently.

After a ride, I try to eat a solid meal that is high in protein, good fats, complex carbs, often with a sugary drink to give me some simple carbs and refill my glycogen stores. I also take bromelain and a few other supplements that may help with muscle soreness and inflammation, things like fish oils. Nothing fancy—just trying to stay healthy, feel good, and keep enjoying the ride.