Planning a big day of exploring on two wheels? The humble petrol station can make a convenient pit stop for fuelling legs. Follow these essential nutrition tips to ensure you’re energised for the journey, no matter where you stop to refuel.
How to fuel on the bike
Just as you wouldn’t start a road trip with the petrol light on, don’t embark on a long ride without proper nutrition. It’s equally important to top up along the way. Petrol stations can be a treasure trove of fuelling options if you know what to look for.
READ: Fuel Like A Pro With Ryan Gilchrist
READ: Performance Boosting Supplements For Mountain Bikers
READ: Best Recovery Food for Mountain Bikers
READ: Are Fermented Foods A Performance Booster?
So how do you choose? The big focus for fuelling long rides should be on easily digestible carbohydrates, adequate fluids to maintain hydration and a little protein to keep hunger at bay. Variety is also key to minimising ‘flavour fatigue’ and keeping things interesting.
Using these simple principles, try some of the following options which are all readily available at the average petrol station.
How to stay hydrated on the bike
Staying hydrated is crucial for maintaining energy and performance. At a petrol station, consider these options (but don’t forget about the tap where you can refill with plain water!):
- Sports drinks. Brands like Gatorade and Powerade replenish electrolytes and carbohydrates lost through sweat. They’re especially beneficial during long rides.
- Low-carb sports drinks. If you want more control over your fuelling, opt for a low-carb sports drink. These allow you to separate fuel and fluids, adjusting your intake based on conditions—more fluid on hot days, less on cooler rides.
- Coconut water. Nice for a change in flavour, coconut water provides fluids and some electrolytes to help with hydration.
- Caffeinated Soft Drinks. Caffeine helps to reduce the feeling of exertion during exercise, meaning you can ride harder and longer. If you’re hitting a wall, there is nothing like the pick-me-up you get from a little caffeine and a soft drink is always available at the petrol station!
- Protein options. There are many protein-based options like protein shakes, flavoured milk and even juice blends. If you’re hungry-thirsty, this is a great option for a dose of protein and carbohydrate, particularly when riding at a lower intensity when the gut is more tolerable.
Increasing your energy on the bike
Need an immediate pick-me-up? Try these options:
- Energy Gels and Chews. You might be lucky and find some sport-specific energy bars, gels or chews in a well-stocked petrol station, providing a quick source of carbohydrates.
- Bananas. High in carbohydrate, rich in potassium and easy to digest, bananas offer quick energy without the crash.
- Simple sweets. Treat yourself to red frogs or gummy snakes for a quick carbohydrate boost. Bonus – these are easy to throw in the jersey and eat regularly en route!
Best snacks to take on the bike
When your energy dips, the right snacks can make all the difference. These options deliver a slower releaser of carbohydrate and therefore offer sustained fuelling:
- Muesli or Fruit and Nut Bars. Easy to carry and packed with carbohydrates. There are lots of different options so go for one that suits your taste.
- Trail Mix. A mix of nuts, seeds, and dried fruits provides a balanced source of protein, healthy fats, and carbohydrates, making it a good option for a long, cruisy day out.
- Savoury chips. Savoury chips make a great option when you need a change from the sweet stuff. Go for something plain like Shapes or original salted chips to get the sodium from the seasoning and the carbohydrate from the chip itself.
- Yoghurt or Bircher muesli. Depending on the petrol station, you may find options like Bircher muesli, muesli and yoghurt or plain yoghurt. These can make a good option for a pit stop during a more leisurely ride, delivering carbohydrate and protein for sustained fuelling.
- Wraps and Sandwiches. A wrap or sandwich filled with lean meat and salad is a great option for lunch on the go. There may even be the option to buy a bread roll and some jam, honey, peanut butter or vegemite to make your own for a more easily digestible snack.
The Bottom Line
As you plan your next cycling adventure, remember that proper fuelling can enhance both performance and enjoyment. Petrol stations aren’t just pit stops; they can be your secret weapon for finding the right snacks and hydration to tackle any distance. With plenty of options, you’ll be able to find something that suits you and your body so you can fuel it in whatever way works for you. Happy exploring!
