How to fuel your cycling training
TRIBE Packs are a regular delivery of six natural energy and recovery products, 100% customised to your training needs and delivered to your door. To help you go further and faster.
As someone who is constantly on the go, TRIBE fits my lifestyle perfectly. Fuelling the right way is really important to me both on and off the bike. It’s crucial that I eat regularly to keep my energy levels up and like many cyclists I get really hungry and live in fear of being without food. For that reason, I always have a stash of TRIBE bars with me. TRIBE Ambassador and multi-discipline pro-cyclist Juliet Elliott tells us all about her training and race day nutrition strategy.
Carbohydrates are essential during training rides as these are what your body burns to provide energy, and after a certain point, your stores of carbohydrate (glycogen) will run out. If we don’t eat enough carbs, the body turns to protein as a source, which is a fairly inefficient way to fuel as it takes longer to process as energy.
The general rule of thumb is to take on 1g of carbohydrate per kilo of bodyweight every hour, so as a 56kg rider I’d be looking to consume around 56g of carbs. To ensure I'm taking on enough carbohydrates, I eat a TRIBE Energy bar, which has around 25g of carbs and a banana, which has around 25 - 30g. My favourite TRIBE Energy bar is the Sour Cherry & Buckwheat bar. It’s boosted by the cherries’ anti-inflammatory properties, contains no refined sugars and is easy to digest on the go.
Protein is an essential macronutrient to help rebuild your muscles and help your recover faster. Though recently, there’s been some talk of pro-cyclists using some protein whilst training on the bike, it’s generally consider best to consume protein after cycling training as an aid to muscle recovery. TRIBE Protein Shakes are great and contain 20g of natural protein (pea and rice) for recovery. I also love TRIBE Protein bars - the Choc Peanut Butter bar is a favourite!
HYDRATE HYDRATE HYDRATE
Even slight dehydration has a bad effect on performance, so I make sure to drink plenty whilst training and racing. Like with food, what I take depends on the situation but a new favourite is TRIBE’s natural Hydrate electrolyte powder. These super sachets are absolutely amazing – I’m so happy to finally have a 100% natural hydration drink to use. It's a blend of real fruit, botanicals and natural electrolytes (the minerals that we lose through sweat) - this product is a serious game changer.
RACE DAY NUTRITION STRATEGY
The day of your race, aim to eat a decent meal at least three hours before your race (even if it means getting up early) ensuring you choose something relatively simple that your stomach is used to. My ideal pre-race breakfast would be porridge topped with fruit, nuts and seeds, plus some additional protein in the form of eggs, dairy-free yoghurt or nut butter. I like to chop up a TRIBE Infinity Choc Salt Caramel Bar and sprinkle it over my oats and add dollop of almond butter. Porridge is a great source of slow-release carbs, so longer races.
I like to have a small carb-based snack about an hour before my race to ensure my carbohydrate stores are topped up and I don’t get hungry in the race. It’s importance to choose something that is easy to digest, particularly if you have butterflies in your stomach – TRIBE Infinity Bars or bananas are ideal for this, as easily digestible. Sipping an electrolyte drink can be beneficial too to make sure you’re properly hydrated. Try TRIBE Hydrate - a natural electrolyte powder you can add to water.
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