Warmer weather means longer rides and a return to routine. But early-season excitement can make you forget what works. One of the first things to go off track? Nutrition.
In spring, many cyclists either eat too little or go overboard. Here’s how to avoid both.
Don’t Underfuel
It’s tempting to cut back on calories to hit race weight fast. But if you’re also ramping up training, you risk digging yourself into a hole, imagine feeling like the blurry image for our blog? Too big of a deficit can hurt recovery, reduce training quality, and kill motivation before the season really starts.
When you eat too little, your body struggles to adapt to training stress. You feel tired, sluggish, and sore for longer. This makes it harder to stick to your plan and enjoy the process.
Do this instead:
- Cut back on fried foods, sugary snacks, and soft drinks—but replace them with real fuel.
- Focus on eating around your training, not just less overall.
- Stay consistent with your fuelling so you recover faster and progress week to week.
Follow these three habits:
- Eat at least 150 kcal per hour on rides over 60 minutes (1–2 bananas or 1 energy bar). We have a recipe here for cashew bars that are easy to make.
- Add a recovery meal after long sessions. Aim for a 1:3 protein-to-carb ratio.
- Get 20–30 g of protein in every main meal. Good sources: eggs, yogurt, legumes, meat, fish, seeds.
- Don’t Overcompensate
Some riders swing the other way. A few long rides in the legs and suddenly it feels like anything goes—burgers, desserts, takeout. You’ve earned it, right? Maybe once in a while. But when it becomes the routine, it sets you back.
It’s easy to overestimate how many calories you actually need to recover. Junk food might feel rewarding in the moment, but it rarely provides the nutrients your body needs after training.
Keep it balanced:
- Fuel more, but keep it quality.
- Prioritise home-cooked meals and simple ingredients over convenience.
- Stay mindful of your power-to-weight goals, not obsessed.
You can enjoy training and good food without extremes. The key is finding a rhythm that lets you feel strong on the bike and steady in your choices.
