Your Ultimate Cycling Tour Nutrition Guide

March is National Nutrition Month, so it’s the perfect time to talk about fueling your cycling adventures. Whether you’re gearing up for your first Ciclismo Classico tour or are a seasoned alumni, the principles of good nutrition remain the same. Let’s break down some key tips, especially important for those long days in the saddle:

Drink More

• Water, that is! Hydration needs can vary by individual, and are influenced by temperature, sweat rate, and intensity of activity, but a general recommendation is 500-1000ml (16-32 oz) of fluid per hour of riding.
• On tour you are cycling for several hours a day, several days in a row. You need to hydrate more than you normally would at home. Dehydration can quickly sap your energy and performance, so stay ahead of it.
• When you’re riding, take in fluids consistently and don’t wait until you’re thirsty to drink. Carry two water bottles and refill them at every regroup, even if you don’t think you’ll need them.

Add Electrolyes

• Sodium, potassium, and magnesium are crucial for muscle function and preventing cramps. If you’re a heavy sweater or touring in hot conditions, replenishing electrolytes is essential.
• Consider adding electrolyte tablets or powder to your water. The guides will often have these on hand, but electrolytes are also highly individualized, so if you know that something works for you at home, bring it with you! (Bonus tip: I love The Feed, where you can buy individual servings of electrolytes to find what works for you without having to go through an entire canister of something that doesn’t.)

Fuel Up

• European hotel breakfasts are my absolute favorite, offering a delightful spread designed to fuel a day of activity. To maximize your energy and endurance for a day of cycling, focus on a balanced meal with complex carbohydrates, protein, and some healthy fats.
  • Complex Carbohydrates:
    • Whole-grain bread or rolls: Provide sustained energy release.
    • Muesli or granola: Offer a good source of fiber and slow-releasing carbohydrates.
    • Fruits: Bananas are excellent for potassium, while berries offer antioxidants. Enjoy some local fruits like figs or cherries.
  • Protein:
    • Eggs: A great source of protein and essential amino acids.
    • Yogurt (especially Greek, go for unsweetened where possible): Provides protein and calcium.
  • Healthy Fats:
    • Nuts and seeds: Provide healthy fats and protein.
    • Avocado: A great source of healthy fats.
      

• Limit excessively sugary items such as pastries and sugary cereals, which can lead to energy crashes, or very fatty foods like bacon, sausages, and rich cheeses, which can be difficult to digest.
• Throughout the day, Ciclismo Classico provides ample opportunities for filling your body’s tank. Take advantage of them! Consistent fueling will prevent bonking and keep your energy levels stable so you can enjoy a full day of exploring.
• For rides lasting longer than 90 minutes, consuming 30-60 grams of carbohydrates per hour is generally recommended, though as with hydration, this can vary by individual. 
• It is important to practice your nutrition strategy during training rides at home to see what your body tolerates well so you can make the best choices that both allow you to embrace local foods and maintain a happy gut.

Repair and Recover

• Protein is essential for muscle repair and recovery. Aim for a protein-rich snack like nuts or yogurt when you finish your ride. 
• At dinner, enjoy delicious local cuisine which often features lean protein sources like chicken, fish and legumes. This will help you recover so you’ll be ready to ride again the next day!
• Experiment with different hydration and fueling strategies during training rides at home to determine what works best for you. By striking a balance of sticking to what works for your body and venturing out into local cuisine, you’ll not only enhance your ride but also elevate your entire Ciclismo Classico experience. Remember to savor every bite and immerse yourself in every moment. Buon appetito!

Blog Author Amber Zaharchuk is a Ciclismo Classico VIP alumni with seven Ciclismo Classico tours under her belt. An NSCA-certified trainer and TRX Training Ambassador , she brings her passion for adventure and wellness to every ride and coaching session. Follow her here or sign up for a cycling tour training plan to get the most out of your Ciclismo Classico experience.