In this comprehensive episode, we delve deep into the strategies necessary for effectively fuelling your bike rides. The discussion begins with an introduction to the three essential factors to consider: the duration of the ride, its intensity, and the type of fuel required. We break down each factor, explaining how the length of your ride affects your nutritional needs and why carbohydrates are crucial for sustained energy and performance. 

We then explore various types of fuels, starting with drink mixes. I provide insights on different drink mixes available, from basic maltodextrin to advanced sports nutrition products, and when to use them. Moving on to energy gels, we discuss their convenience and effectiveness, including various examples and their carbohydrate content. The importance of personal testing is emphasised to find what works best for you. 

The episode also covers real food options and cost-effective supermarket finds like Haribo, dried fruits, and tortilla wraps. Practical tips on incorporating homemade ride foods such as banana bread, rice Krispy cakes, cookies, and waffles are shared, including how to store them conveniently in your freezer. I emphasise the importance of enjoying your ride food to ensure consistent intake and optimal performance. 

Lastly, we discuss the critical role of meal timing around your training sessions for both performance enhancement and recovery. Whether you are a casual cyclist or a professional athlete, these strategies can be tailored to fit your training schedule and nutritional needs. For more recipes, personalised advice, and support, visit my website at gemmasampson.com.

Don't forget to like, subscribe, and stay tuned for more tips on how to effectively fuel your rides!

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BECOME A FUELLED CYCLIST

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CONNECT WITH GEMMA

🌐 Website: https://www.gemmasampson.com

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🎤 Podcast: https://www.gemmasampson.com/podcast/92

🚴 Strava: https://www.strava.com/athletes/5723475