What To Eat Before a Long Bike Ride – Bonk-Proof Your Ride | Passion Projects | Education | 58095

If you’ve been cycling long enough, you’ve probably heard the word “bonk.” Some riders call it “hitting the wall.” Others describe it as the moment when your legs turn to lead, your vision narrows, and your brain feels foggy no matter how hard you try to push.

Bonking isn’t just fatigue—it’s your body’s way of saying: “I’m out of fuel, and I’m shutting down.”

The good news? Bonking is preventable. And one of the best ways to guard against it is by eating the right foods before you even clip into your pedals. Fuelling correctly doesn’t start with an energy gel halfway through your ride; it begins the night before and continues with a smart breakfast on ride day.

This guide will help you understand exactly what to eat before a long ride so you can keep your energy steady, ride stronger, and enjoy every kilometre without fear of “the wall.”

Why Pre-Ride Nutrition Matters

Cycling is an endurance sport, and endurance burns through energy quickly. Your body relies mainly on two fuels:

• Carbohydrates (glycogen): Stored in your muscles and liver, this is your body’s fastest and most efficient source of energy. Unfortunately, glycogen stores are limited—most cyclists only have 90–120 minutes’ worth of high-intensity effort before they risk depletion.

• Fats: A virtually endless energy source, but slower to burn. Useful for steady cruising, but not enough to power high-intensity climbs or fast-paced group rides.

If you don’t top up your glycogen reserves before a big ride, you’ll eventually hit the dreaded empty tank. That’s when the bonk strikes—sudden weakness, dizziness, and sometimes the humiliating crawl home.

Proper pre-ride nutrition ensures your glycogen stores are full, your blood sugar is stable, and your body is primed to burn energy efficiently.

The Night Before a Long Ride

Think of the night before as your “fuel tank filling” phase. What you eat will directly influence how much energy you have in the morning. But here’s the catch: more isn’t always better. Overeating in the name of carb-loading often backfires, leaving you bloated and sluggish the next day.

Smart Choices for Dinner:

1. Pasta (Classic Choice):

   • Slow-releasing carbohydrates make pasta a tried-and-true favourite for cyclists.

   • Pair with a light tomato-based sauce, lean protein (like chicken or beans), and some vegetables.

   • Avoid heavy cream sauces or oversized portions that sit heavy in your stomach.

2. Rice (Versatile and Gentle):

   • White rice is easier to digest and less likely to cause stomach issues, while brown rice adds more fibre for satiety.

   • Many pro teams even rely on rice cookers on their team buses—it’s that reliable for fuelling and recovery.

3. Quinoa (The Superfood Alternative):

   • Packed with both carbs and protein.

   • Excellent if you want something lighter but nutrient-dense.

4. Moderation is Key:

   • You don’t need to triple your plate. Eat a balanced meal, drink water, and let your body digest overnight.

The Morning of Your Ride

Your ride-day breakfast should top off your glycogen stores and give you a steady trickle of energy, not a sugar spike that crashes an hour later. Timing matters too—eat 2–3 hours before your ride to allow proper digestion.

Best Pre-Ride Breakfast Options:

1. Oatmeal/Porridge with Bananas

   • Oats are a cyclist’s best friend: slow-release carbs, easy on the stomach, and customizable.

   • Add bananas for quick-access sugars, plus dried fruit or honey for an extra boost.

   • A spoonful of yogurt adds protein for muscle support.

2. Granola or Muesli

   • A wholesome, less-processed cereal option.

   • Provides a balance of carbs, healthy fats, and fibre.

   • Pair with milk or plant-based alternatives.

3. Rice Bowl Breakfast

   • Leftover rice with a fried egg, soy sauce, and a few vegetables can be a surprisingly effective pre-ride meal.

   • Light yet energizing, common in Asian cycling cultures.

4. Toast with Nut Butter & Fruit

   • Wholegrain bread for carbs, peanut or almond butter for protein and fats, and sliced fruit for natural sugars.

   • Easy, quick, and tasty.

Quick Pre-Ride Snacks

If you don’t have time for a full breakfast or if your stomach feels unsettled, go light. Options include:

• A banana (nature’s energy bar).

• A granola bar.

• A slice of toast with honey.

These are better than skipping food entirely. Riding fasted for long distances is a recipe for bonking unless you’re deliberately training that way (and even then, it should be short and low-intensity).

Common Pre-Ride Nutrition Mistakes to Avoid

1. Overeating: Too much pasta or rice can leave you feeling heavy and bloated.

2. Eating Too Close to the Ride: A huge breakfast 15 minutes before rollout can cause stomach cramps.

3. Relying on Sugar Alone: Sweet pastries or soda give a fast boost but leave you drained quickly.

4. Skipping Breakfast Entirely: Fasted rides can be useful for training adaptation, but not before a long or intense effort.

What About During the Ride?

Even the best pre-ride meal won’t carry you through 4–6 hours in the saddle. You’ll need on-bike fuelling too. The golden rule:

👉 Aim for 30–60g of carbohydrates per hour during long rides.

That could be:

• Bananas

• Energy gels or chews

• Granola bars

• Rice cakes (a pro favourite)

Eat little and often—don’t wait until you’re already hungry or tired.

Post-Ride Recovery

Though this guide is about pre-ride fuelling, remember recovery matters too. Within 30–60 minutes of finishing, refuel with:

• Carbs (to replenish glycogen).

• Protein (to repair muscles).

• Fluids (to rehydrate).

A simple combo like chocolate milk, rice with eggs, or yogurt with fruit works wonders.

Frequently Asked Questions

1. Should I cycle before or after breakfast?

• For short, easy spins, you can experiment with fasted rides.

• For long or intense rides, always eat breakfast first.

2. Do I need to carb-load?

• Yes, but moderately. A balanced carb-rich dinner the night before is enough. No need for mountains of pasta.

3. What if I have stomach issues before rides?

• Stick to simple, low-fibre foods like white rice, bananas, or white bread toast. Avoid greasy or spicy foods.

Eat Smart, Ride Strong

Cycling is a sport of endurance, and endurance is powered by fuel. To avoid bonking, you need a thoughtful fuelling strategy—not just during the ride, but beginning the night before.

• Eat balanced carbs with lean protein and vegetables at dinner.

• Have a hearty but digestible breakfast on ride day.

• Snack wisely if pressed for time.

• Fuel consistently during your ride.

Do this, and you’ll not only avoid the dreaded bonk—you’ll ride stronger, recover faster, and enjoy the freedom of the road without fear of running out of energy.

Because nothing ruins a ride faster than realizing the only thing you have the strength left to do… is call for a ride home.