When it comes to cycling nutrition, carbohydrates are king. How much you need depends on where you’re going—and how quickly.
Indoor cycling? If you haven’t eaten in more than 2 hours, grab a snack that’s mainly carbohydrates, with modest amounts of fiber, fat, and protein. For a big ride of 2+ hours, splurge on a carbohydrate-packed meal 3–4 hours before you start. The harder and longer the ride, the more carbs you’ll need!
Snack 1–2 Hours Before an Indoor Ride