Cycling food and hydration
Plan what to drink and eat on the bike, where to refill and how to stay cool when you train indoors.
Check how far you’ll ride between reliable refills and where you can reach your food without rummaging in a bag. For an indoor ride, check the airflow in the room before you start. Try the setup on a familiar ride before relying on it at an event.
Tools to get started
Guides in this collection
Cycling Hydration: Build a Bottle Plan for Your Ride
Plan what drinks to carry on short or long bike rides and where to refill along the way.
What to Eat on a Long Bike Ride
Plan breakfast, ride snacks and café stops, with ideas for food you can reach and a spare portion for delays.
First Sportive Checklist: Kit, Food and Stops
Prepare for your first sportive with a bike and kit checklist, feed-station planning and a way home if you need to stop.
Indoor Cycling Cooling: Fans, Drinks and Setup
Set up your fan and bike, keep drinks within reach and adjust the session if your room gets too warm.
Should I plan food or bottles first?
Start with the route and how long you expect to ride, then plan food and drinks together. Count the carbohydrate in a sports drink towards your fuel and the volume towards your fluids. If you also use gels, include those separately.