Fresh for the trip, cycling adventures in new locations are fantastic. Banana squashed? Soggy sandwich? Thank you, but no! Best energy snacks for road cycling It's terrible to run out of energy in the middle of nowhere and not know if you'll be able to finish the journey. Do you want to stay away from it? Continue reading as Tom Couzens, Veloforte's resident expert rider, explores the top cycling snacks to keep you fueled no matter where the road takes you.
Why are cycling snacks vital for long bike rides?
I was unaware of the significance of properly fueling my rides when I first started riding. On one particularly tough ride, I can still clearly recall bonking so badly that I had to stop for an emergency can of Coke at the Post Office five kilometers from my house. This is when I started looking at bicycle nutrition for the first time.
I went and got a package of energy bars for myself after noticing that everyone else was taking them at races and on training rides. I was seduced by the hype and believed that they would transform my cycling, but my first energy bar experience was one of the most disappointing things I have ever encountered.
With a texture, flavor, and color more akin to cardboard than food, I can now see why so many individuals overlook their cycle diet. I've competed against athletes like Remco Evenepoel and Mathieu van der Poel since this day eight years ago, and I've racked up a respectable number of kilometers and energy nutrition bars. I've gained a lot of knowledge throughout this period, and I've shared.
Read More: Levee Path Too Dangerous For Biking
Why buy sport specific nutrition snacks?
Sports nutrition items are a hassle-free alternative to homemade cycling snacks because of their ease.
Recognize how much you're eating.
Shop-bought, cycling-specific snacks have the benefit of allowing you to precisely track your carbohydrate intake in grams. For example, I consumed 100g of carbs per hour and placed fifth at the 2023 gravel national champs. Best energy snacks for road cycling i was able to calculate precisely how many energy gels I would need to bring with me in order to reach this goal since I knew how far the race was and how long it would take us to complete.
Simple to consume
Sports nutrition supplements should be very easy to ingest, which is the second reason they are so effective. Unfortunately, this isn't always the case; throughout the years, I've discovered that some gels are far too large and heavy, while others are so crumbly that you wind up dumping half of them on the floor. Testing products until you discover one you enjoy is the key.
Simple to process
Shop-bought cycling snacks have the drawback of occasionally not being the greatest during an endurance ride or competition. You must find items that suit your needs. I've witnessed athletes becoming sick because their nutritional supplements didn't taste well or digested correctly. It's crucial to look for items free of artificial substances that might negatively impact your health (more on that below). But since there are so many different things available now, I do believe that there is one for everyone, and I advise everyone to test a wide range of them to see which one suits them the best.
What cycling snacks to eat during a ride?
Bars of energy
The basic energy bar ought to be a mainstay in any cyclist's snack collection. I most frequently use these sports nutrition supplements, particularly when I'm training. They release energy a little more slowly than energy chews or gels, and because they include a lot of carbohydrates, I find them to be substantial when riding for several hours. This eliminates the need for me to stop at a can of Coke five kilometers from home.
What is the best energy bar?
There are so many energy bars available that it might be hard to know where to begin. Fortunately for you, I've tried and tested a considerable number of the products available, and after doing a lot of research, I've determined that an energy bar should consist of three components.
Taste
Only if it tastes nice will you consume it and remain fueled. A brand should, in my opinion, offer a variety of flavors so that you have choices when riding, and it shouldn't be too sweet or contain chocolate chunks that melt in your pocket on a bright day.
The texture
Texture is frequently undervalued in terms of significance. Best energy snacks for road cycling in my experience, rice-based energy bars are often too firm, which has caused me to have trouble breathing in the past, while oat-based bars are sometimes way too crumbly and dry.
Vitality
The carbohydrate content of the bar is ultimately the most crucial component. I find that 40 to 45g of carbohydrates per bar is ideal. Furthermore, I feel that my system is overburdened and finds it difficult to process. Less than that, and I start to feel exhausted.
Also Read: How To Train For Cycling Race
DIY energy bars
In recent years, homemade energy bars have gained popularity since they are frequently less expensive than nutrition goods and work well for those with certain sensitivities. Additionally, you may customize their flavor. The drawback is that managing the quantity of carbs in each dish might be challenging. They may also be somewhat challenging to eat. It may seem like a good idea to eat a carrot cake energy ball before you go riding, but it's never fun to have one crushed in your back pocket!
Final thoughts
Now that you are fully informed on nutrition, it's time to begin organizing your next journey. Where is it going to be? The South Downs, Lake District, or someplace else—perhaps Mallorca or Borneo? You may also read here for more general advice on long-distance riding training and this for more advice on what to eat when riding a bicycle.