Nutrition is always an important part of training for any event. With increased activity comes the need for more calories.

These nutrition tips will help you make the best possible choices to get the most out of your performance.


A balanced diet will do wonders for your body. Start drinking more water than normal two days before a big ride. Do not do any hard riding a few days before the event.

Before the ride

Eat a low-fat, regular portion breakfast. Drink at least one water bottle of water or sports drink that morning. Stretch just before the event.

During the ride

Maintain your body's water level by drinking often; one water bottle per hour. Consume low-fat snacks such as fruit or energy bars. Avoid eating a big meal during the ride

After the ride

Continue to hydrate; your body will be working overtime for up to 24 hours. Replace lost energy stores by eating proteins, carbohydrates and sugars. Relax and enjoy your accomplishment; give your body time to repair itself.

Adapted from information provided from League of American Bicyclists.