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It’s not always easy to know how much to eat and drink while you are out on your bike but when your nutrition is correct it can really help you to ride further and faster. This A4 planner will help you to plan your nutrition before you ride and afterwards monitor how well it went. Understanding what works well, also allows you to develop a tried and tested plan for future rides.

As a cyclist, you may know to have regular snacks while you are out riding, but may not know what types of snacks to try. Whether you stop off at cafés or prefer to be self-sufficient on the go, these suggestions give a variety of readily available snacks for both. I have also included the typical amounts of carbohydrate that each contain to help you plan your fuelling strategy.

There’s a lot of talk about protein in sports nutrition, particularly around various protein supplements. But you can get protein from a variety of foods. If you’re not sure which foods contain protein or how much they contain, this A4 leaflet will help. It contains 16 suggestions of animal and plant-based foods and also gives you typical amounts of protein each contains.

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