Fueling for Indoor Cycling
Fueling for Indoor Cycling
As the weather gets cooler, many of us will switch from outdoor cycling to indoor training. Other than the obvious change of scenery, indoor sessions are typically shorter and more intense than outdoor rides, requiring adjustments to your fueling strategy before, during, and after each session.
Indoor cycling often involves higher-intensity workouts in a controlled, climate-regulated space. Unlike outdoor rides, you won’t face wind resistance or varied terrain, resulting in a steadier, more consistent effort. This consistency demands a reliable energy supply to maintain performance.
Pre-Workout Fueling Tips
Plan to have a small snack about 60 - 90 minutes before getting on the bike - especially if you’re hopping on your trainer early in the morning. Choose snacks that combine easily digestible carbs and some protein, such as a banana with peanut butter or a bowl of oatmeal.
For a one-hour ride, consume at least 100 - 150 calories an hour before you train. For a two-hour ride, up your intake to 200 - 300 calories. Be cautious not to overeat, as too much food can cause discomfort during intense sessions.
During Your Ride
When cycling indoors, temperatures are often warmer than outdoor rides, leading you to sweat more. Indoor workouts can cause you to lose up to 2-3% of body weight in water through sweat, so hydrating sufficiently is important. Make sure to have a few sips of water every 10 - 15 minutes.
For rides longer than an hour, consider adding electrolytes to your water and having a light snack like a piece of fruit or a sports gel to sustain your energy levels. Take a look at our nutrition products here.
Recovery for Optimal Results
Proper post-workout nutrition is essential for replenishing energy stores and rebuilding muscle. After an intense or long indoor ride, if you don’t plan to eat a full meal right away, we recommend you consume a recovery drink, like a protein shake or smoothie. When it’s time for your next meal, prioritize carbs and high-quality protein to support muscle repair.
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Indoor cycling requires a strategic approach to hydration, pre-ride snacking and post-ride recovery. By adapting your nutrition to fit the unique demands of indoor cycling, you’ll stay energized, improve performance, and enjoy the ride without worrying about running out of steam.