Training for your next bicycle tour is not only about getting your riding muscles in working order. Sure, it is necessary to get moving to ensure you can complete long distances while atop that seat, but what you put into your body has a huge impact, as well. Make sure you are giving yourself adequate hydration and fuel before, during, and after your ride to keep from hitting an energy wall. This starts with eating a meal that is high in carbohydrates a couple hours before you get on the road. A sandwich or bagel with peanut butter and sliced bananas is a great snack to get down before heading out.

During your ride you should ingest around 200 to 300 calories every hour that you are on the move. This can include an array of snacks such as energy bars, dried fruit, and pretzels, which are especially helpful due to their sodium levels. It is important that sodium and electrolytes that are lost while you sweat are replaced. This brings you to hydration, which is imperative. Drink a minimum of a bottle of water or an electrolyte-heavy sports drink each hour that you are on the road. The heat and humidity can greatly impact the amount you need. Learn more about nutrition and hydration during your training rides by clicking on the following infographic.

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