Why nutrition before training is important

Before the first pedal stroke, the body needs fuel. When road cycling, it relies primarily on carbohydrates—especially during intense or long sessions. Fats also play a role, especially during low-intensity endurance rides. The right mix of both determines how consistent your performance remains and how quickly you fatigue.

Basic rules for the pre-workout meal

1. Timing matters
The last large meal should be eaten 2–3 hours before your workout. This gives your body enough time to digest without causing your stomach to rebel during your ride.

2. Focus on carbohydrates
Complex carbohydrates replenish glycogen stores in muscles and liver. They are the primary source of energy during cycling.

3. Low in fat and fiber
Fats and fiber slow digestion. This can lead to an unpleasant feeling of fullness before training—not ideal when climbing.

4. A little protein doesn’t hurt
A moderate amount of protein supports the muscles – especially during longer or intensive rides.

What to eat – concrete suggestions

2–3 hours before training:

• Oat flakes with banana and some honey
  Long-chain carbohydrates, easily digestible, very filling.

• Wholemeal bread with low-fat curd cheese and some jam
  Combination of slow and fast-release carbohydrates.

• Rice with steamed vegetables and a small portion of chicken breast
  Especially useful before longer journeys.

• Porridge with dates and a spoonful of almond butter
  Warms, provides energy and tastes good.

30–60 minutes before (optional):

If it's been a while since your last meal or you're planning a short, intense workout, quickly available carbohydrates can help:

• A banana

• A small muesli bar (low fat)

• White bread with some honey

• An energy gel with some water

Tip: Nutrition also counts after training if you want to take advantage of the anabolic window.

What to drink?

Dehydration measurably reduces performance – so make sure you drink enough before your workout!

• About 0.5 to 1 liter of water in the 1-2 hours before the start.

• During long or intensive sessions (over 90 minutes), an isotonic solution can also be helpful to replenish electrolytes.

Caffeine: yes or no?

A small coffee 30–45 minutes before training can boost performance. Studies show that caffeine improves endurance, focus, and pain perception. However, those sensitive to caffeine should avoid it or test it before an important event.

What to avoid?

Better to avoid before road bike training:

• Fatty foods (e.g. croissants, fast food)

• High-fiber foods (e.g., legumes, raw vegetables)

• Highly seasoned or spicy dishes

• Large amounts of sugar (e.g. sweets), which can lead to a rapid drop in blood sugar

Tip: Are gummy bears good for road cyclists? During training, gummy bears also offer a fueling option for keeping blood sugar levels consistently high.

Conclusion: Individual tests are worthwhile

Not every stomach functions the same way—what energizes one person may cause discomfort in another. Therefore, pre-workout nutrition strategies should be tested and individually adapted. Especially before competitions, it's best to stick to tried-and-tested methods.

Remember:

Don't eat too much, but don't eat too little either—and be careful when you do it. Your body will thank you with a powerful, focused road cycling session.