Simple nutrition and hydration advice to help you ride stronger, feel better and finish well.
VIEW EVENTSIn cycling, hydration and nutrition are how you keep your body topped up before, during and after riding.
Hydration is about replacing the fluids and electrolytes you lose through sweat. It helps your body regulate temperature, deliver oxygen to working muscles and keep your heart rate stable. Even mild dehydration can make the ride feel harder.
Nutrition is about giving your muscles energy. Carbohydrates are the body’s preferred fuel for harder cycling efforts, while fats support longer, steadier rides. Protein helps with repair and recovery after training.
When hydration and nutrition are planned together, they help you ride stronger for longer, recover faster and enjoy your sportive more.
Keep it simple, practise it in training and don’t try anything new on event day.
Carbohydrates are your body’s preferred fuel for cycling. Your body stores glycogen in the liver and muscles, but only enough for roughly 90–120 minutes of exercise.
Start the ride ready to go, with breakfast eaten in good time and bottles filled before you leave.
No matter how well you eat before the ride, you need to fuel on the go. Start early and aim to take small amounts regularly, rather than waiting until you feel empty.
A useful guide is to eat or drink some carbohydrate roughly every 20 minutes.
We suggest carrying two bottles and some food, such as energy bars, gels or whole foods like bananas or dried fruit.
UK Velo feed stations are there to support your plan, not replace it completely.
Having a fuelling and hydration strategy is one thing; successfully using it during an event is another. Practise your plan in training and avoid changing anything major on event day.
Our UK Velo feed stations are free to use for all riders taking part in our events.
They are positioned at sensible points along the route so you can top up your energy without overloading your stomach.
You’ll find easy-to-digest foods such as bananas, flapjacks, jelly babies and energy drink mix. Tea and coffee are also available at all feed stations.
A simple guide for before, during and after your ride.
| Phase | Nutrition Focus | Hydration Focus |
|---|---|---|
| Before Ride | Carbohydrate-based meal, low in fat and fibre, such as porridge, toast or a banana. | 500–750ml of water or electrolyte drink before starting. |
| During Ride | Consume around 60–90g of carbohydrates per hour from gels, bars, fruit or similar. | Sip every 10–15 minutes and adjust depending on temperature and sweat rate. |
| After Ride | Eat within 60 minutes, ideally with carbohydrates and some protein for recovery. | Replace fluid lost during the ride and include electrolytes if needed. |
| Daily | Maintain a balanced, varied diet to support training and recovery. | Drink steadily through the day and aim for pale yellow urine as a simple hydration check. |