Nutrition is vital for cyclists, influencing performance and recovery. A balanced diet includes carbohydrates for energy, proteins for muscle repair, and fats for sustained health. Timing meals around rides—pre and post—enhances energy and recovery. Experimenting with meal options helps cyclists find what best supports their training and health.
Bonking, or hitting the wall, occurs when cyclists deplete glycogen stores, causing fatigue and mental fog. Causes include inadequate nutrition and dehydration. Prevention involves proper pre-ride meals and regular carb intake during rides. Recognizing early signs like fatigue is crucial, and recovery requires high-carb snacks and hydration post-ride to replenish energy.
