What’s your favourite pre-ride breakfast?

Long ride means porridge as it sticks to the ribs.

Porridge. I'm Scottish so I make my oats with water and salt, then add chopped apple, nuts, cinnamon and often some grated carrot. It's worth trying!

Toast and banana with a little honey.

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Cereal and toast.

Porridge or a bagel with peanut butter and banana.

Oats or eggs, sometimes both. One of the most important factors is knowing what sits on your stomach well. I try to wake up with plenty of time to eat enough to feel full but not rushed enough to feel sick.

Porridge or overnight oats are my fave, with cereal a close second. Plus a banana.

Toast and jam, banana and peanut butter.

I try to wake up with plenty of time to eat enough to feel full but not rushed enough to feel sick.

What's your favourite post-ride meal?

Eggs and avocado (I'm a stereotype).

Eggs and spinach.

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Anything salty and comforting. Eggs on toast with avocado and halloumi always hits the spot.

It usually includes eggs, with whatever I have in the fridge. Especially after a long ride, I try to make sure I include carbs, protein and fat.

I try to make sure I include carbs, protein and fat.

Toast... with eggs, or with peanut butter.

Eggs on anything.

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What’s your favourite on bike snack?

Pocket porridge! If I get organised I make this. They are dead easy. I make mine with a pinch of salt plus dried fruit and seeds.

Chia Charge bars which I love because they’re dense but salty rather than just sweet.

Depends on distance but I like veloforte and if a longer ride then I love a Belvita bar - tastes nice, fills me up and it's not harsh on the stomach.

KIND bars.

Banana lunchbox Soreen or Bocadillos (google them!).

I discovered Chia Charge bars which I love because they're dense but salty rather than just sweet.

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Lately been enjoying the veloforte bars, more like real food. Ideally a small savoury snack is best for me.

I have recently been introduced to the power bar power shot sweets, these are perfect for staving off the bonk and taste better than gels. I also use electrolyte tablets in one bidon.


Lately I’ ve been enjoying the veloforte bars, more like real food.

Any food mistakes you've learnt from?

Never never overeat at cafe stops. Pedalling when full of toasted cheese is most unpleasant!

I go plain flavours to avoid things repeating. Calorie dense foods are often quite rich so trial out what works.

Eating rich or creamy food at a cafe stop makes me feel sluggish and a bit sick when I get on the bike.

Don't overeat or drink right before a climb - eat regularly and enough to ensure you don't bonk.

I think it's about getting to know your own body. I've learnt that I can't do anything on a full stomach so if I want to fuel myself properly then I need to eat and then wait a while before I get out on the bike. I have friends who can't do anything without some peanut butter before their ride!

Calorie dense foods are often quite rich so trial out what works.

None of us are immune to bonking - always have something in your pocket just incase. It also means you can help a friend if they need a quick bit of sugar. We've all been there.

Eat before your hungry.

I don't take anything chocolatey in case it melts.

Drink regularly.

If you know you have a big hill coming up, try and eat well in advance so you’re ready for it.

What are some easy tips and advice for eating on the bike?

If you struggle to remember to eat and drink, get into the habit of having a regular mental reminder - e.g. every 5km, or put reminders into your route (think you can do this on the Garmin or Wahoo).

Make it as easy as possible to do so on the move - open packets before you start and put in the outer / most reachable pocket.

Little and often and just make it as easy as possible to do so on the move.

Don't wait. As soon as you feel hungry, make the effort to eat. Don't worry if no one else is eating or if you have to ask to pull over - it's the most important thing to prioritise.

Don't eat anything too chewy when you're having to work hard unless you're a good nose-breather!!

Make small food portions for the back pocket & put inside a ziplock bag. Cut up flapjacks, fruit, or use smaller things that are easy to grab like nuts, dried fruit etc.

Don’t worry if no one else is eating or if you have to ask to pull over - it’s the most important thing to prioritise.

Opening the top of your bar wrappers before you start the ride always helps.


What do you put in your bidon (bottle)?

Water unless it is hot summer's day then extra electrolytes or salt goes in.

Water or zero cal electrolyte for rides up to 4 hours. For anything longer, I use SIS 'Go' energy drink (I don't love energy drinks but they work!). I almost always carry 2 bottles and make sure one is plain water.

For long rides, two bidons. One with water and one with some sort of flavoured electrolyte.

For long rides, two bidons. One with water and one with some sort of flavoured electrolyte. Not just for the nutrition it provides, but the psychological boost the change up in flavour has.

High 5 or Nunn tablets in one bidon, water in the other.

Water in one. Cordial (not sugar free) and pinch of sea salt in the other bottle.



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Kitty Pemberton-Platt