The most common nutrition mistakes to avoid when training for a big cycling event

A diet plays a huge role in a cyclist’s journey, especially when training for a big cycling event. Cyclists know which are the best foods to eat while training but many still get it wrong. This typically impacts the desired results and brings challenges which could have been avoided.  

So, whether you’re training for short-distance or long-distance cycling, you can’t afford to make any mistakes. That’s why you need to have a cycling nutrition plan to keep you on the right track with your diet. In the same way, you have a cycling training plan to keep you organised. 

In this article, we’ll discuss the most common nutrition mistakes you have to avoid during your training. The one way to ensure that you avoid these mistakes is by creating and following a healthy eating plan for cyclists.

Missing out on a pre-ride breakfast 

A pre-ride breakfast is important because at the time you wake up, the food you had during dinner is no longer enough to sustain you and give you strength for an impactful training session. So, make an easy-to-eat pre-ride breakfast such as yoghurt and a banana, a smoothie or a slice of toast. These will sit well on your stomach and prepare you for a ride. 

Leaving out breakfast until too late 

As the point above made it clear that eating breakfast before your ride is important, it’s also vital to know exactly when to have your breakfast. If you’re going for an intense ride on the road or mountain tracks, you have to allow at least two hours for the food to digest properly. 

Not fueling on the ride 

Cycling food while riding is vital, and when you’re on a short-ride training, it’s possible to go without snacking to fuel your body. However, when you’re going for long-rides that could last well over two or three hours, you need to recharge with the best cycling energy bars, gels and drinks. If you don’t, you might fall short of energy, making it difficult for you to complete your ride oh a high. 

Not having a recovery drink or having too much  

If you’re going on a short-ride, chances are you’ll skip the snacks, and won’t necessarily need to fuel up. But, you need to have a recovery sports drink afterwards. If you don’t, you will be compromising your recovery process. On the other hand, having too much recovery drink can also impact your recovery, you risk a sugar binge and more calorie intake than necessary. 

Reduce coffee intake 

While caffeine adds positively to your performance, having coffee at random times does the opposite. Too much of a good thing is a bad thing. It can cause stomach issues while on the ride. So, make sure to regulate your coffee intake for optimal results.

Overeating on carbs 

While you need to load up on carbohydrates the night before a big race, your intake should always be regulated. This will help you avoid having too much and end up bloating on the day of the race. That’s why you have to build a healthy eating plan and be consistent with it. 

Too much fibre 

Fibre is good for you, but it is also hard to digest. What happens is, your body will send more blood to your stomach to aid in the digestive process, which could cause discomfort and cramps. That’s not something you’re looking forward to when you train, so ditch the fibre and try to have it after your ride.  

Final thoughts 

Like many other athletes, cyclists can also fall for common nutrition mistakes. This can negatively affect your endurance cycling training and recovery process. Now that you know how to avoid the mistakes above, create a healthy eating plan with specific food for cyclists and follow it consistently for optimal results. Visit one of the leading bicycle shops in Cape Town, Chris Willemse Cycles to get your cycling nutrition products. And, if you’re looking for an electric bike in South Africa, our online shop is where you need to be.