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Nutrition and Cycling: How to eat well during a tour?
March 9, 2026
5 min read
Nutrition and Cycling: How to eat well during a tour?
Participating in a cycling tour with Biketours.cc means several days in the saddle with elevation and intensity. To avoid the famous "bonk" (the hunger flat) and enjoy every climb, a nutritional strategy is essential.
Here are our expert tips to fuel your engine before, during, and after the effort.
1. Breakfast: Topping up Glycogen
The meal before departure is the foundation of your day. The goal is to fill up energy reserves without making digestion heavy.
- Complex Carbohydrates: Prefer oat porridge, wholemeal bread, or even rice for long-lasting energy.
- Proteins: An egg or Greek yogurt helps with satiety and muscle protection.
- Hydration: Drink at least 500 ml of water or tea upon waking.
- Biketours Tip: Have your breakfast about 2 to 2.5 hours before departure.
2. During the Effort: The 60-Gram Rule
On a tour, your body burns a lot of calories. Don't wait until you're hungry to eat!
- Eat Regularly: Ideally, consume small amounts every 45 minutes.
- Vary the Pleasures: Alternate between sweet (gels, energy bars, dried fruits) and savory (small sandwiches, nuts) to avoid sugar fatigue.
- The Goal: Aim for about 40 to 60g of carbohydrates per hour of effort to maintain a stable glucose level.
3. Hydration: More Than Just Water
Sweating means losing water, but also minerals (electrolytes).
- Electrolytes: Use salt tablets in one of your two bottles to avoid cramps, especially if it's hot.
- Frequency: Drink in small sips every 10 to 15 minutes. A 500 ml bottle per hour is a good average.
4. The Recovery Window: The "Golden Hour"
Once off the bike, the day is not over. The first 45 minutes are crucial for the next day's recovery.
- Recovery Drink: A mix of carbohydrates (to recharge batteries) and proteins (to repair muscle fibers).
- Rehydration: Continue to drink water rich in magnesium.
- Dinner: A balanced meal with starches, green vegetables, and a lean protein source.
Conclusion
Eating well ensures that the last day of the tour is as pleasant as the first. At Biketours.cc, we choose hotels that understand athletes' needs to offer you menus adapted to your efforts.
Do you have a question about a specific product? Our coaches are there throughout the tour to share their pro tips!