TRIATHLON: THE CYCLE-TREK GUIDE TO PIT-STOP SNACKS

Proper nutrition is key to maintaining energy throughout your cycling trek. When out on a long cycle ride, your body is largely fuelled by carbohydrates. Some carbohydrates are stored as glycogen in the liver and muscles, but you need to continue fuelling your body during a long cycle ride. Starting with a full tank and keeping hydrated are important, but the longer you ride and the more hills you power up, the more you depend on snacks to keep your energy up. So, keep snacks on board for any bike ride over an hour.

What makes a good biking snack is about more than just energy. It needs to be portable, provide your muscles with the nutrients they need, eaten on a good schedule and can’t melt. Pack more snacks than you think you need, and, in general, aim to have a few bites of food and a few sips of fluid every 20 minutes. 

Get your nutrition right for long rides

Here are five super snacks for you to tuck into your jersey pockets:

1. Powered by the Peel: Bananas are snacks ready to roll; they are famous for their potassium and contain carbohydrates that may provide advantages to your muscles’ ability to use the fuel efficiently. More fuel reaching your muscles means more pedal power for you. 
   
2. Mex-it: Tortilla Peanut Butter Wraps are perfect pocket rocket fuel. The tortilla provides carbohydrates and the peanut butter offers protein and fats. Allergic to peanuts?  Sprinkle the tortilla wrap with cinnamon and sugar instead. 
   
3. Fruit and Nut Case: Dried fruits and nuts are a concentrated source of carbohydrates. Dried apricots, dates and raisins have the added benefit of potassium. Mix your favourite fruits with nuts and seeds to keep your body supplied with energy, vitamin E and magnesium. If you have a heavy sweat rate, you may want to choose salted nuts.
   
4. Water Works: In general, if you’re planning to bike for an hour or less, water is the best way to stay hydrated. If you’re going to be rolling for more than an hour, have a heavy sweat rate or the weather is exceptionally hot, consider having two bottles with you — one for water and one for a sports drink. You may purchase a sports drink for the sake of convenience, but making your own with green iced tea, a splash of juice, some sugar and a pinch of salt is easy and provides an added antioxidant boost. Take sips of fluid often to maintain hydration and alternate between the two drinks if packing both.
   
5. Energy Bars: While energy bars are convenient, they also can be expensive. If you would prefer energy bars, look for one that has ingredients such as whole grains, dried fruits and nuts. Better still – make your own. You don’t have to be a MasterChef.

Triathlon Guy in the Kitchen without his Nuts!

Beware of Sugar! Sugar treats are temporary fix – you may feel better for a little while but eventually that sugar high is going to turn into a sugar crash, leaving you feeling every bit as lively and energised as the average sloth. Not so good if you’ve still got another 40 miles to pedal!

After completing a long cycle ride, your recovery and readiness for the next ride depend on your post-ride food choices. Research indicates that having recovery fuel within 30 to 60 minutes after exercise is ideal. What is best? A small meal that contains a mix of carbohydrates, protein and fats, as well as a glass of water.