Cycling nutrition tips - just before an event…

Cycling nutrition tips - just before an event…

Before the event or training session

Some people enjoy getting ‘into the zone’ for a competitive event with a strict routine. Whatever your usual habits are, it’s a good idea to focus on getting the right nutritional intake too.

  • If the event is early in the morning, try poaching two eggs – for protein – in coconut oil, and having them with two simple slices of wholemeal toast, drizzled with avocado oil and a small amount of sea salt.
  • With about three hours to go before you set off, try porridge oats (slow-releasing carbohydrates) with fresh berries or sliced banana. 40 to 50g of oats for women, and around 60 to 70g of oats for men will be ample. But if you prefer it to be sweet, add a tablespoon of honey and a tablespoon of coconut oil, too.
  • Around an hour before the event, many athletes top up with a banana and a small palmful of sunflower seeds or almonds (great source of vitamins and trace minerals to help to combat problems such as cramping).
  • And believe it or not, half an hour before a race is the ideal time to have just one espresso – the caffeine will kick in, as you kick off and get the race under way.

Don’t forget to drink plenty of water

Try a big glass of water with a very small pinch of sea salt, or hot water with a slice of fresh lemon. Fluids help to stimulate liver function and elimination of unwanted toxins. The lemon is acidic but it promotes an alkaline environment in the body.

… and why choose coconut oil?

Carbohydrates will be your body’s primary energy source for cycling – but coconut oil and avocado oil are two excellent sources of medium chain triglycerides (MCTs), which can also be easily converted into energy while you’re cycling.  


Everyone’s levels of fitness are slightly different. It’s important to experiment and find out what works for your body, your levels of overall health, and your current levels of stamina.

If you’re in any doubt about the amount of training you’re doing, or you’d like to start cycling as part of an exercise routine, it’s a good idea to check in with your GP first.

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