The topic of nutrition for cycling is one easily overlooked by the average leisure rider and even the weekend warrior. For the non-professional cyclist, it seems like a small consideration until that day you are out mountain biking, 10 miles farther than planned, without a snack or enough water, and without a store nearby. Your body runs out of fuel at that point, which makes for a long, uncomfortable ride home.

Whether you are commuting to work, cruising around the neighborhood or out for a daylong trail expedition, it is essential to always carry water and calories to replenish your body’s energy store . This applies to everyone regardless of how minor you view yourself as a rider. On a bicycle, you are the engine, and the engine needs something to burn.

For a short ride to the library or to visit with friends, throw a banana or bag of trail-mix in your backpack, just in case. For a day-long ride, fix a couple of peanut butter and jelly sandwiches to take along. Pre-made energy bars are readily available to purchase, but regular food will do just as well. Energy bars are great for supporting sustained activity due to their carbohydrate-fat-protein ratios, but even an intense ride requires a combination of high-energy, quick-absorbing bars and slower metabolizing natural food to keep our metabolism balanced.

Fill your water bottle with water if you are just out for a short local ride. When you ride for longer periods of time, two bottles become the norm to carry: one with water and another with a sport “recovery” drink (these contain simple sugars, salts, electrolytes, minerals, and vitamins to replenish what you sweat away).

Consuming low-fat carbohydrates and staying hydrated will e nsure that your pedal-power will get you where you need to go!

Detailed information on nutrition for cycling:
http://www.cyclingforums.com/articles/b-15.html