Carbohydrates play a crucial role in cycling performance, acting as the primary source of energy for endurance activities. When you engage in long rides or intense training sessions, your body relies heavily on glycogen, which is stored in your muscles and liver. To maximise your cycling potential, it’s essential to strategically incorporate carbohydrates into your diet both before and during your rides.

Prior to a long ride, aim to consume a meal rich in complex carbohydrates such as wholegrain pasta, brown rice, or quinoa. This will ensure that your glycogen stores are topped up. A few hours before your ride, a carbohydrate-rich snack like a banana or a granola bar can provide an immediate boost.

During the ride, particularly if you’re cycling for over an hour, it's beneficial to consume fast-digesting carbohydrates. Sports drinks, gels, and energy bars are all excellent options, as they can quickly replenish your glycogen levels and help maintain your energy. Aim for approximately 30-60 grams of carbohydrates per hour, tailoring this to your own needs and the intensity of the ride.

Remember, proper hydration goes hand-in-hand with carbohydrate intake. Staying well-hydrated will aid in the digestion and absorption of carbohydrates, enhancing your overall performance. By understanding how to effectively use carbohydrates, you can ride faster and further, making every pedal stroke count.