Diet, hydration: our tips for being at your best during a long bike ride.

Come on, let's face it, who hasn't thought of a nice big ham and cheese sandwich in the middle of a long bike ride? 😋 Or that delicious fruit tart waiting at home? 🥧 We know it, we feel it: our bodies are crying out for energy.

But wait, we're not talking about pouncing on the first packet of potato chips that comes along (deso 😜). No, no, we're talking about the right kind of nutrition, the kind that will let you shine on your bike.

The perfect lunch before a long day on the road 🍽️

We all know that moment, just before a big bike outing, when our tummies start rumbling. It's as if it's whispering to us: "Don't forget to fill me up, eh!". So we head for the kitchen, and there's the big question: what to eat? 🤔

To stay in shape all the way, we're banking on foods that hold up to the body without weighing down digestion. We opt for :

• 🌾 wholegrain cereals, to store as much energy as possible,
• 🍇 a bowl of fresh fruit for a sweet touch,
• 🥛 and why not a little yoghurt to provide the necessary protein.

Because, let's face it, eating well before you pedal means putting all the chances on your side for a successful outing 😉

Energy bars, gels and products: when and how to eat them? 🍫

So there you are, in the saddle, training in full swing, and then, bam, a little drop in energy. ⚡ Don't panic, we've got just what you need: an energy bar from Décathlon, or a sweet gel for an instant boost.

Seasoned cyclists know: during prolonged exercise, the body needs fast sugars to keep up the pace. But be careful not to overdo it. The key is moderation. 🧘‍♀️

Recovery: proteins and carbohydrates to repair and recharge 🥛

The effort is over, the muscles are tired, but the smile is there. Bravo! 👏 Now it's time for recovery. As you know, after sport, our energy reserves are depleted. So it's essential to recharge the body with glycogen.

And what about that little muscle ache that's just around the corner? Protein comes into play. Think a good fruit smoothie, rich in natural sugars, with a spoonful of protein powder. Your body will thank you. 🙌

Hydration isn't just for plants! It's the key to avoiding overheating on the side of the road. And between you and me, no one wants to look like a raisin after a long bike ride, right? So, drink, drink, and drink some more! But not just any old way. Here are our tips for hydrating like a pro. 🚀

The importance of water: how much and how often? 🥤

"Here, but how many times did I drink during my ride?" 🤔 Well, if you're asking yourself that question, it's already a sign that it wasn't enough! A sip every 10 minutes is a minimum rhythm to keep the machine well-oiled. 🚴‍♂️

And if you start singing Guy Béart's "L'eau vive" at the top of your lungs, maybe your body is sending you a subliminal message to have a drink. 😁

Isotonic drinks: for or against? 🍹

Now that's the big debate. Some athletes swear by them, while others are more reserved. Isotonic drinks can be beneficial because, in addition to water, they provide minerals and glucose. 🏃 They can therefore help maintain your energy levels and compensate for the loss of minerals due to perspiration. 💦👟

But beware, they also contain calories, so consume in moderation, especially if you're watching your figure. 🙅‍♂️

Avoid dehydration: signs to watch out for 🌡️

Dehydration is sneaky. We don't always realize it right away, yet it can really ruin a cycling outing. Signs to watch out for:

• 😫 Headaches,
• 🥤 sensation of intense thirst,
• 🚰 dark urine,
• 😴 and sudden fatigue.

If you're experiencing any of these symptoms or starting to imagine mirages of cocktail bars in the middle of the road 🍹 it's time to take a break, drink up and take time to recuperate. ☕🛌

We also talk about dehydration in this article: Cycling in summer: how to avoid heat stroke?

It's all in the details, especially when it comes to cycling! Have you planned your nutrition and hydration? Perfect! Now let's look at a few more tips to make your long bike ride a real sporting success. 🌟 (Because, let's be honest, why just pedal when you can pedal like a rockstar?! 🎸)

Adapt your nutrition to the intensity and duration of your ride

Throughout your ride, adapt your intake according to the intensity of the effort. A leisurely stroll will not require the same amount of energy as a strenuous climb. 🚵‍♂️ So listen to your body, and don't hesitate to have those little snacks we were talking about as often as necessary to meet its needs. 🍌

Integrate cycling into an overall training plan

Cycling is great, but have you thought about combining it with other sporting activities? A bit of strength training or running can do wonders to improve your performance on the bike. The key is to find the right balance so that each discipline complements the other. 🏋️‍♀️🏃‍♂️

Recognize the importance of rest days

Yes, even the most seasoned cyclists need rest! Your muscles need time to regenerate after a long ride. And it's during these moments of relaxation that your body really assimilates all the benefits of your nutrition. 🛌

So treat yourself to a good book, a cozy throw, and relax. You've earned it! 📖