This guide should help anyone who is looking to get the most from their rides or training and isn’t sure how to fuel or hydrate for it. For more resources just like this, including recipes, weight management guides and much more take a look at our Nutritionally Fitprogram!


You should ensure you are always adequately hydrated for training. This will require you to drink plenty of water throughout the day. A good measure is one bottle 500ml per hour of water or electrolyte drink per hour during exercise. Check the colour of your urine throughout the day to gauge how much you should be drinking as it varies greatly from person to person, the lighter colouring the better hydrated you are.

Fuel Timing:

Prior to any session (within one hour): Black coffee, small piece of fruit. No fats nor protein.

During: Any session lasting less than one hour in duration: Nothing!

During: Any session indoors lasting less than 2 hours: Homemade energy drink only.

During: Any ride outdoors lasting 2 hours: Maximum intake should be one homemade bar and one homemade energy drink. If this is low intensity nothing.

During: Any ride/session lasting more than 2 hours: You should aim to consume around 250 calories per hour. Ideally this will be made up of homemade bars and/or homemade energy drinks (see below for great recipes!). Your body cannot digest more than around this amount so do not eat more. If low intensity nothing up until 4 hours (take something just in case and build up to it!).

After all sessions: If you are not eating within 30 minutes of the end of your session then a recovery drink is necessary, go plant based it is absolutely better!

THE BEST ADVICE YOU WILL EVER READ: Test this out, it is not a perfect solution, not everyone will find this works, in particular test the foods you are eating!

Homemade Flapjacks:

Makes 10 squares (5 portions)

300g rolled oats

50g chopped nuts – any you like (Brazil nuts, almonds, walnuts, cashews etc)

50g seeds – any you like (pumpkin, sunflower, chia, flax seeds etc)

100g dried fruit – any you like (raisins, sultanas, apricots, figs etc)

1 tsp cinnamon

1 tsp Himalayan crystal salt

500ml dairy free alternative to milk

1 medium egg

1 tsp vanilla extract

Preheat oven to 175C or gas mark 4. Mix dry ingredients. Mix wet ingredients. Pour wet into dry. Stir to combine. Pour into a 9 x 9 baking dish either coated in a little coconut oil or lined with parchment paper. Bake for 20-30 minutes. When cool, cut into 10 squares.

Homemade Energy Drink:

This is simple… one part organic, locally sourced apple juice (no added sugar!), one part water, small pinch of pink himalayan salt, or your favourite electrolyte tablet!

Get in Contact:

If you’d like more information on how Spokes can tailor a nutritional programme to your exact needs, why not check out our products and services. Need more info or would you like to speak to one of our coaches? Get in contact.