The Perfect Cycling Diet Plan

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Cycling is one of the favorite sports in the world. Particularly long-distance races and tours gain much attention. It is an activity that is extremely versatile; it can get as calm and easy and as intense as you want it to.

Cycling helps in keeping your body fit, physically as well as mentally. However, if you want to be a part of the intense cycling tours, you need a good cycling diet plan. This will ensure that your body is fit for the hard work.

Typically, cyclists train for about two moderate sessions a week and one intense, distance ride during the weekends. The roads can vary from flat to hilly, depending on what you are training for. In addition to this routine, you can hit the gym to train for cardiovascular activities and weights, thrice a week. The objective is to gain power in the legs, so you can peddle long distances with ease.

Of course, this training is going to make sense only if you have a proper cycling diet plan in a ratio to the amount of physical activity you do.

You need to keep in mind that long-distance events are highly enduring and demand high levels of energy, coupled with a few days of rest. A high carbohydrates diet in your rest days will help you to replenish the stored carbs.

As a cyclist, you need to understand that carrying a deal of muscle mass is not going to help you. Instead, high levels of energy is what your body will demand, to keep your leg tendon strong, coupled with excellent fitness.

You are recommended to have both, pre-and-post-event intake of carbohydrates to maximize carbohydrate store in your muscles and liver.

Here is an example of an ideal cycling diet plan, on a typical training day.


1. For breakfast at 8:00 AM, you can go with:

  • Porridge which includes: 100g oats + tbsp ground linseeds + 300ml skimmed milk + tsp sugar
  • 2 slices granary bread, toasted + olive oil-based spread + natural crunchy peanut butter
  • 250ml fresh fruit juice
  • Tea/coffee

2. You can have a mid-morning snack at 11:30 AM:

  • 6 oatcakes + 200g cottage cheese or quark
  • A fruit
  • A mug full of green tea

Now you can go for a jog or get on with some cardio at the gym, but only for 30-45 minutes. You do not have to exhaust yourself. This activity is only to keep your internal body strong enough to help you with your cycling event.

3. Then, for lunch at 2:00 PM, you can go with: 

  • 2 sandwiches made with granary bread + olive oil-based spread with lean ham/chicken or large mackerel fillet
  • 100g mixed nuts, seeds & dried fruit
  • Mixed salad
  • Low fat, low sugar yogurt
  • A fruit drink if you want. However, you can skip it out of choice

Now you can take some rest and do your daily chores or take a small nap.

4. Mid-afternoon at 4:30 PM, you can go for: 

  • 100g mixed nuts, seeds & dried fruit
  • Large banana + 200g low-fat natural yogurt
  • A mug full of green tea

30 minutes post the snack, you can indulge in some training. Again, go for a jog or a swimming session. You can swim intensely for 20 minutes and stroll in water casually. Though the pressure of water will cause slight obstacles for you to walk, it will help you build muscle strength in your legs, especially the calf area. This activity, however, will also be relaxing to your physical and mental health otherwise. Make sure to sip on plenty of water or an isotonic drink during this activity. It will provide constant energy to your body, so you do not get tired or exhausted.

Post training, immediately sip on 20g maltodextrin + 20g dextrose in water.

5. For an evening meal at 6:15 PM, you can go for: 

  • Lean red meat or chicken breast or fish + herbs to taste
  • Boiled new potatoes or basmati rice or dry roasted sweet potatoes or whole wheat
  • Pasta
  • Loads of vegetables
  • Low fat, no added sugar yogurt
  • A fruit drink

Now, you can relax your body and mind, spend some family time or watch TV, listen to music or meet your friends. This will not only calm your body but will also motivate you to perform your routine better, every day.

6. Mid-Evening at around 8 PM, you can go for: 

  • 100g unsweetened muesli + 250ml skimmed milk
  • Item fruit
  • 1 or 2 glasses of water

7. Now by 10 PM which is 1 hour before sleeping, have something light like: 

  • 1 orange
  • A few mixed nuts and seeds
  • A glass of water


The above plan is an ideal cycling diet plan as it provides all the nutrients sufficient for you to maintain a healthy routine. However, you need to keep in mind that this is a general guide suitable for all people.

If you are allergic to something, make sure you skip the item. Also, consult a dietician to understand your body and its metabolism rate in a much better way. If you have a problem digesting the quantity of the food mentioned, reduce the quantity as per your apetite. Keep in mind; men will generally require larger portions as compared to women.

Also try and eat a variety of meat, fruits, and vegetables every day, rather than sticking to one plan. This cycling diet plan is based on sustaining a slow release of low glycaemic carbohydrate which helps in providing energy during your workout. And always remember, drink plenty of water, you need to stay hydrated at all times!

Happy cycling!

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