INDOOR CYCLING NUTRITION: 7 STEPS YOU NEED TO FOLLOW

MARTIN SKUHRAVÝ - 01/03/2023
Training nutrition, in general, is incredibly complex, complicated and very personal. What works for one person may not work for another. It is impossible to generalise what indoor training nutrition should look like, however there are a few key points that you need to know in order to understand and plan your nutrition and hydration intake.
In general, we can divide the whole topic into 3 circles: What you eat, how much you eat and when you eat. Let’s take a look at what our cycling nutrition advice is.

Hydratation above everything


Indoor training has some specifics - the duration of each session is usually relatively short (mostly between 60 to 90 minutes) and obviously you ride indoors. What does this mean for your nutrition and hydration? Even with the best fan in the world, you will be sweating way more during your indoor training sessions. So, you absolutely need to stick to the motto ‘Hydrate or die‘.

 

Indoor cyclist taking on fluids

Hydration is a key element when talking about indoor cycling

 

A simple way to measure your fluid intake is to measure your naked body weight before and after a hard and short ROUVY workout. One kilogramme is roughly the equivalent of one litre, so if you lose 500 grams over an hour's effort, the volume of liquid consumed during the session should be around half a litre, at least.

Electrolytes: Yes or no?


Speaking of hydration, it’s a good idea to understand the usage of electrolytes in your hydration as they have become the go-to and often debated supplement in recent years.

If your indoor session isn’t longer than 45 minutes, then the usefulness of electrolytes is debatable. If the exercise is relatively short, electrolytes have little or no effect. In fact, we lose them in sweat, but that doesn’t mean we need to replace them immediately during exercise. How many hours a week do you spend on your indoor trainer? That's the key thing to consider. If it is less than 10 hours, it’s probably not enough for you to develop an ‘electrolyte deficiency’. 

What to eat before the ride?


Again, considering that the indoor sessions are short and sharp, there are two main concerns regarding pre-training preparation - having enough energy and ensuring that you allow enough time after your last full meal in order to digest before your session starts.

In practical terms, that means you need to start your session 2-3 hours after your lunch/dinner. If you’re going to ride, let’s say, in the early evening and your last big meal was lunch, you will need a small snack 1 - 2 hours in advance. A banana or energy bar is just enough; if you happen to eat just before the ride, a dedicated nutrition gel for cycling will do the trick too.

Remember that we are talking here about indoor sessions that are no longer than 90 minutes. Nutrition for longer rides differs!

Calories knowhow


It’s really simple: the amount of calories you burn should equal the amount of calories you consume. The only scenario when you can 'consume less than you can lose’ is when you want to reduce your body weight. In that case, be sure to limit the deficit to 250 calories a day, if you want to continue riding hard!

There are different ways to estimate your calorie needs. You can use the data from your smartwatch or the mobile training app or even better, the ROUVY app as it tells you the amount burned after every ride.

Even if you ride outdoors and don’t use hardware that can calculate your calories consumption, you can still use a simple formula to calculate your burned calories: calories burnt = ridden kms x 70. Therefore, on a 30 km ride, you can estimate your calories burned as 2100.

Carbohydrates 

 

Carbohydrates should be the mainstay of your diet; they are the main ‘food’ for the muscles and central nervous system. It is necessary to consume them in the hours or days prior to the session, during the exercise, and of course, to refuel during recovery.

Fruits, grains, legumes, vegetables, sugary sweets and dairy products are all examples of carbohydrates that you need to include in your diet to perform well. Does the list seem incomplete to you? You are right, there is pasta missing! No full-day ride in the Dolomites is complete without a good serving of a great pasta dish. It’s for a good reason and now, you know why!

 

cyclist enjoying a banana after a long ride

Banana time!

 

For sessions longer than 90 minutes, you should also be consuming carbs during the workout. You can start with 50 grams of carbohydrates per hour and build up to 70g/hr. In practical terms, that means 2-3 bananas or 4 slices of white toast or 1 Bounty bar.

One great advantage of riding on ROUVY is easy access to drinks and nutrition; nothing prevents you from sticking to a plan you set beforehand.

Time to recover


After the ride, the main priority is replacing lost fluids. Cycling post-workout nutrition in our case could be 20g of quality protein, ideally in the form of powder, as this will help you with post-training re-hydration. Great recovery combined with good post-workout nutrition have a strong impact on your body, so don't underestimate both of them if you want to ride again the next. 

Trust your body


Remember that numbers may sound exact but your feelings still have a big role! Measuring the burned calories is very hard unless you lie in your bed all day long. So don't forget to use your common sense and if you feel hungry every evening, try to eat more. If you haven’t been hungry in days, try to eat a little less.

Your feelings are feedback to your body, so pay attention to them! Also, if you are really serious about your results, consider having a cycling nutrition coach that will help you to set up your diet.



In conclusion


Every cyclist is different and has a different metabolism. So these steps are intended as a guide but it's important to find the system that works for you. So some trial and error will be required before you fully understand your own body's nutritional needs.

Being aware of your body's requirements and limits is the first step towards a better and more rewarding indoor cycling experience. Creating an effective routine may take a little time but you will soon see the longterm benefits, especially if you stay active throughout the year. We recommend a 1 year subscription with ROUVY to save you money and give you the longterm planning needed for an effective annual routine, no matter how the weather is outside.  

 

 

 

 

MORE ARTICLES

COMMENTS

You must be logged in first to be able to add comments.
  • user_1029480 - 02/08/2023
    A POWERFUL SPELL TO HELP YOU GET YOUR EX LOVER BACK NO MATTER HOW LONG YOU BROKE UP OR WHOM HE/SHE MAY BE WITH NOW DR BOB WILL HELP YOU GET THEM BACK CONTACT DR. BOB VIA WHATSAPP : ( +2349153314547 ) EMAIL: foreverspellcast49@gmail.com

    Hello am STEPHANIE JANE from the united state, i read some testimony about Dr Bob on how he has helped people in bringing back there ex within 48hours i was just thinking if that was real, And decided to call a lady who made a testimony and also dropped her number, So i called her and ask her about Dr Bob she said Dr Bob is a trustworthy man and he his ready to bring back my lover for me, i was just so happy and a little bit relief that my lover will be back to me soon, Then i decided in contacting Dr Bob which i did, And before i could share him my problem he has already told me what i came for, And he said everything will be okay within 48hours that my lover will be back to my arms, So he said he would be casting the spell and that within 48hours my lover would call me, So i hoped so truly before the 48hours i got a call from a man who has left me for the past 1years saying he is sorry and he wants me back, i was happy and i said i also want him back, Then i traveled to Canada to meet him up, And he apologized for what he has done to me now he proposed to marry me and we are both preparing for our wedding soon, All thanks to the great and World best spell caster.

    WhatsApp him directly :+2349153314547

    https://www.bark.com/en/us/company/dr-bob-forever-love-spell-cast-2023/b12Yk/?show_reviews=true
  • AnnEarnis - 02/07/2023
    HOW I GOT MY HUSBAND BACK WITH THE HELP OF PRIEST WISDOM CONTACT ON WHATS_APP NUMBER +2348124644470 

    This is my testimony about the good work of priest wisdom who helped me ... I'm Ann Earnis from North Carolina USA. And am sorry for putting this on net but i will have to, by this world best spell caster that brought back my husband who left me out for past 3 years, i eventually met this man on a blog site posting by one of is client for help, i explained everything to him and he told me about a spell caster that he had heard about and he gave me an email address to write to the spell caster to tell him my problems. In just 1 days, my husband was back to me. I just want to say thank you to this truthful and sincere spell caster, sir all you told me have come to pass and thank you sir. Please I want to tell everyone who is looking for any solution to their problem, I advise you to kindly consult this spell caster, he is real,he is powerful and whatever the spell caster tells is what will happen, because all what the spell caster told me came to pass. You can kindly contact him on: his email address is Supernaturalspell@yahoo.com or directly on whats-app +2348124644470 https://supernaturalspell21.blogspot.com/ facebook page: https://web.facebook.com/PRIESTWISDOM11
  • user_1013232 - 02/07/2023
    Hello everyone, I wish to share my testimonies with the general public about Dr Kachi for helping me to win the LOTTO MAX, i have been playing all types of lottery for the past 9years now. the only big money i have ever win was $3000 ever since things became worse to enduring because i couldn’t been able to win again, i was not happy i need help to win the lottery, until the day i was reading a newspaper online which so many people has talked good things about best lottery cast Dr Kachi who can change your life into riches. So I contacted him and he cast the spell and gave me the hot figures. I played the LOTTO MAX DRAW Behold when I went to check and to my greatest surprise my name came out as one of the winners. I won $60 Millions Dr Kachi, your spell made it wonderful to win the lottery. I can't believe it. Thank you so much sir for dedicating your time to cast the Lottery spell for me. I am eternally grateful for the lottery spell winning Dr Kachi did for me. I’m now out of debts and experiencing the most amazing good life of the lottery after I won a huge amount of money. I am more excited now than I ever have been in my life. In case you also need him to help you win, you can contact: drkachispellcast@gmail.com OR Call/Text number: +1 (209) 893-8075 Visit his Website, https://drkachispellcast.wixsite.com/my-site
  • AnnEarnis - 02/07/2023
    HOW I GOT MY HUSBAND BACK WITH THE HELP OF PRIEST WISDOM CONTACT ON WHATS_APP NUMBER +2348124644470 

    This is my testimony about the good work of priest wisdom who helped me ... I'm Ann Earnis from North Carolina USA. And am sorry for putting this on net but i will have to, by this world best spell caster that brought back my husband who left me out for past 3 years, i eventually met this man on a blog site posting by one of is client for help, i explained everything to him and he told me about a spell caster that he had heard about and he gave me an email address to write to the spell caster to tell him my problems. In just 1 days, my husband was back to me. I just want to say thank you to this truthful and sincere spell caster, sir all you told me have come to pass and thank you sir. Please I want to tell everyone who is looking for any solution to their problem, I advise you to kindly consult this spell caster, he is real,he is powerful and whatever the spell caster tells is what will happen, because all what the spell caster told me came to pass. You can kindly contact him on: his email address is Supernaturalspell@yahoo.com or directly on whats-app +2348124644470 https://supernaturalspell21.blogspot.com/ facebook page: https://web.facebook.com/PRIESTWISDOM11
  • AnnEarnis - 02/07/2023
    HOW I GOT MY HUSBAND BACK WITH THE HELP OF PRIEST WISDOM CONTACT ON WHATS_APP NUMBER +2348124644470 

    This is my testimony about the good work of priest wisdom who helped me ... I'm Ann Earnis from North Carolina USA. And am sorry for putting this on net but i will have to, by this world best spell caster that brought back my husband who left me out for past 3 years, i eventually met this man on a blog site posting by one of is client for help, i explained everything to him and he told me about a spell caster that he had heard about and he gave me an email address to write to the spell caster to tell him my problems. In just 1 days, my husband was back to me. I just want to say thank you to this truthful and sincere spell caster, sir all you told me have come to pass and thank you sir. Please I want to tell everyone who is looking for any solution to their problem, I advise you to kindly consult this spell caster, he is real,he is powerful and whatever the spell caster tells is what will happen, because all what the spell caster told me came to pass. You can kindly contact him on: his email address is Supernaturalspell@yahoo.com or directly on whats-app +2348124644470 https://supernaturalspell21.blogspot.com/ facebook page: https://web.facebook.com/PRIESTWISDOM11
  • user_1232339 - 02/06/2023
    Advice to save your marriage and get your Ex Boyfriend/girlfriend back ,contact drtrustspelltemple@gmail.com or WhatsApp +14242983869 for Urgent effective love Spell to get ex lover back or save you marriage fast and his result is 100% guaranteed.
    I want to give thanks to Dr Trust for bringing back my ex husband. No one could have ever made me believe that the article I’m about to write would actually one day be written. I was the world’s biggest skeptic. I never believed in magic spells or anything like this, but I was told by a reliable source (a very close co-worker) that Trust is a very dedicated, gifted, and talented person, It was one of the best things I have ever done. My love life was in shambles, I had been through two divorces and was on the brink of a third. I just couldn't face another divorce, and I wanted to try harder to make our relationship work, but my husband didn’t seem to care. and he broke up with me again. I was confused and do not know what to do again, rather them to get in contact with Dr Trust. He did a love spell that made my husband come back to me. We are now very much happy with ourselves. Dr Trust makes him realize how much we love and need each other. This man is for REAL and for good, he can also help you to fix your broken relationship. I had my husband back! It was like a miracle! He suddenly wanted to go to marriage counseling, and we’re doing very, very well, in our love life. Contact

    Email: drtrustspelltemple@gmail.com

    WhatsApp: +14242983869

    Facebook Page: https://facebook.com/trustspelltemple

FOLLOW US

facebook twitter instagram youtube rss