Cycling 2-3h (±60km)

This page guides cyclists through nutritional best practices based to your needs for a 60km cycling ride.

Group of cyclists riding during Rondje Spijkenisse

Nutrition plan

Main sport

Cycling

Focus on

Endurance

Level

Beginner

Daily Before

During after

Before

3 - 4 hours Before

For the meal before this cycling ride, aim for a carbohydrate intake of 2–4g per kilogram of body weight.

Choose a carbohydrate-rich meal that is low in fiber and fat, such as white rice, pasta, white bread, pancakes, or cornflakes. If needed, reduce the portion size of your meal by adding a liquid carbohydrate source, such as the Carbo-Gy.

Optimize your hydration in the last hours before by taking one low-calorie salt tablet, such as the Sport Hydro Tab, in 500 ml of water. This tablet helps maintain your fluid balance.

5 - 10 min before

5-10 minutes before the start of this cycling ride, you can take an additional carbohydrate intake in the form of an Energy Gel.

Avoid carbohydrate intake 10–60 minutes before the start of exercise.

During

During this cycling ride, aim for a carbohydrate intake of 30–60g per hour. You can achieve this by combining 500 ml of Isotonic Drink per hour with at least one Energy Gel, Bar, Chew, or Gummies. Below you can find two options.

During intense efforts or the second part: choose liquid or semi-liquid carbs (Isotonic Drink, Energy Gels and Fruit Chews).
During the first part or easier moments: choose more solid carbs (Energy Bar and Gummies).

Drink sufficiently during exercise: aim for 500 ml per hour, preferably isotonic.

OPTIONAL:
Use an Energy Gel + Caffeine in the last hour for an extra boost.
OR
Use the Sport Hydro Tab to replenish your minerals, especially if you are a salty sweater or lose a lot of fluids.

OPTIon 1 / HOUR

OPTIon 2 / HOUR

OPTIONAL

After

Take an Recovery Shake within half an hour after the exercise.

Rehydration: consume 1.5 times your body weight lost in fluids to replace both the lost electrolytes and the lost fluids.

2–3 hours after consuming the recovery shake: choose a recovery meal high in carbohydrates and proteins, for example fish or meat with pasta, rice, or potatoes and vegetables.