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. 

This guide breaks down some of the best research-backed tips and general fueling strategies to help you get the most out of your rides.

You’ll learn how to time your nutrition based on the intensity and duration of your workout, what to eat before, during, and after a ride, and get cyclist-approved snack ideas and recipes to try.

As your rides get longer and your training blocks grow bigger, your body’s demand for energy, recovery, and nutrients increases too.

Dialing in your nutrition doesn’t just help you push through tough rides—it helps you thrive in them. When you fuel strategically, you recover faster, ride stronger, and show up to every training session ready to perform. 

Let’s break down five key nutrition strategies to keep you energized as your training volume ramps up.

This post includes my race weekend nutrition plan, including pre-race meals, during the race nutrition and hydration, and recovery for the Co2Ut 100 mile gravel race. Get some insights from this plan to help fuel your next big ride or race.