Hey Hill Killer!
If you want to get strong on the hills, then you are bound to get in some long training rides of 3-, 4-, or 5+ hours in the saddle. The true training benefit of these rides will only be experienced if you've learned to master your long ride nutrition practice.
Follow these tips for long ride nutrition in order to keep your energy up, avoid the dreaded bonk, and gain the most from your training time.
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#1: Fuel Before Your Ride
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The longer your ride, the more substantial your pre-ride meal should be.
- Rides under 2 hours: Light snack mostly containing complex carbs, such as toast, a banana, or an energy/granola bar.
- Rides that are 3+ hours: Eat a meal at least an hour before your ride, which contains protein, carbs, and fat. Examples: Avocado toast with an egg and fruit, Oatmeal with fruit, seeds, and nut butter; Sandwich with meat or tempeh/tofu and veggies; Greek yogurt with fruit and cashews.
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#2: Drink and Eat During Your Ride
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- HYDRATION: Rule of thumb is 1 bottle (22-24oz) of water per hour. Heavy sweaters and men may want to drink more.
- FUEL: Bring enough food for 200-400 calories per hour. On the lower end for women and easy efforts; on the higher side for men and hard effort riding.
You calories during your ride should be mostly easy to digest carbs, which means sugar! Minimize fat and protein for rides under 2-3 hours, which are harder on your stomach. For rides lasting longer than 3 hours, a small amount of protein and fat will help to curb hunger.
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Take a bite or two and a sip of water every 5-15 minutes on your ride, rather than ingesting your entire 200-400 calories per hour all at once. Large amounts of food - especially right before a climb - can leave you feeling like you have a brick in the bottom of your belly! Many cyclists also prefer their calories to be liquid instead of solid foods, as they are easier to take in on-the-go. Try products like Carbo Pro, Tailwind, Nuun Endurance, and UCAN, which provide calories in liquid form.
Pro Tip: Set a timer/alert on your watch or bike computer for 5-10-min intervals to remind you to eat and drink.
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I'd love to hear how you are enjoying the Hill Killer Training Plan. Drop me a line, or Join the Endurance Executive Facebook Group to ask questions and share your suffering.
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If you like my training plans and training tips, you may be interested in the 8 Weeks to Stronger Hill Climbing training plan in the Training Peaks store. Here's what you'll get:
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8 weeks of bike workouts
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Helpful notes on every workout, include the workout purpose and options to modify for more/less intensity
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Specific FTP or HR-training zones for maximum results
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Workouts sync with Zwift, TrainerRoad, Garmin, and Wahoo Elemnt so that you can get workout cues while using your favorite virtual platform
(Requires a Basic (free) or Premium Training Peaks account)
This plan is $69 in the Training Peaks store. Alternatively, just email me and I'll Paypal invoice you for $49. (Training Peaks takes 30% commission, which is why I mark it up in their store.)
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