5 Cycling Nutrition Mistakes That Are Quietly Sabotaging Your Goals
Newsletter (#120)
When I first got properly into cycling and endurance events, I thought I knew what I was doing.
Especially when I was training for an Ironman or a big triathlon — I was actually pretty mindful of fuelling during those events.
But outside of race day?
Completely different story.
On normal training rides, I'd pretty much wing it — sometimes skipping breakfast, sometimes grabbing whatever snacks were lying around afterwards.
Big mistake.
What I eventually learned (the hard way) is this:
👉 You don’t just fuel for racing. You fuel for training too.
Because training is where the adaptations happen — and if you’re underfuelled, you’re not building fitness. You’re just digging a deeper hole.
And just to add a bit of extra honesty here:
I also had a lovely habit of coming home from a ride and absolutely destroying a full packet of biscuits.
(Not even a bit sorry — they were those delicious Wispa biscuits... once that wrapper came off, it was game over.)
So today, I want to save you from making the same mistakes I did.
Here are 5 cycling nutrition mistakes I see all the time, why they quietly kill your progress, and what to do instead — backed by proper science, not random internet guesses.
1. Underfuelling Your Rides
I genuinely believed fasted rides would torch fat faster.
In reality, they just torched my energy and made rides a slog.
The Science Bit:
- Your body stores about 300–500g of glycogen (carb stores) in muscles and liver.
- Intense or long rides can drain these stores fast.
- Low glycogen = reduced endurance, power output, and focus.
Action Step:
- Always start with a carb-rich breakfast for rides — porridge, bagels, fruit, oats.
2 hours: 60–90g carbs per hour (think bars, rice cakes, or energy drink mix).
60 mins ride: 30–60g carbs per hour (banana, energy gel, handful of dates).
2. Overloading on Junk Post-Ride
I used to think, "Well, I’ve earned a treat" after a big ride.
Problem was, my "treats" were cancelling out my recovery.
The Science Bit:
- Post-ride, your body is super sensitive to nutrients — it’s primed to restore glycogen and rebuild muscle.
- Fill it with processed junk, and you miss that golden recovery window.
Action Step:
- Within 1-2 hours post-ride, aim for a real food meal: carbs + protein.
- Simple ideas: chicken wrap, salmon and rice bowl, eggs on toast.
3. Ignoring Protein Needs
For years, I thought protein was just for the heavy lifters.
Turns out, endurance athletes need it just as much — if not more — to maintain strength and recover properly.
The Science Bit:
- Research shows endurance athletes need 1.6–2.2g of protein per kg of bodyweight daily.
- Without enough protein, you risk muscle breakdown and slower recovery.
What I Do:
- I use Awesome Supplements vegan protein powder to bump up my intake — I chuck a scoop into my morning porridge, an easy way to get an extra 20–25g.
If you fancy trying it out yourself, here’s a link for 10% off (just to be upfront, I do earn a small commission at no extra cost to you).
Action Step:
- Aim for 20–40g of protein at every meal/snack.
- Easy wins: Greek yoghurt, eggs, whey/vegan protein shakes, chicken, tofu.
4. Drinking Way Too Little (or Way Too Much)
There was a time when "drink when thirsty" was the sum total of my hydration strategy.
Not ideal.
The Science Bit:
- Just a 2% drop in body weight from dehydration can reduce endurance by 10–20%.
- Overhydrating with plain water can dilute blood sodium levels (hyponatraemia), leading to dizziness, cramps, or worse.
Action Step:
- 500–750ml fluid per hour on the bike.
- If it’s a long or hot ride, add an electrolyte tab to replace lost salts.
- Bonus tip: Weigh yourself pre and post-ride to check if you're under or overdoing it.
5. Weekend Binge, Weekday Restriction
Classic pattern for me:
- Eat "perfectly" Monday to Friday.
- Go absolutely mad Saturday and Sunday.
- Feel guilty.
- Start again Monday.
And guess what? No real progress — just frustration.
The Science Bit:
- Massive swings in calories disrupt your hunger and satiety hormones (ghrelin and leptin).
- Your body becomes better at storing fat and worse at efficiently burning fuel.
Action Step:
- Keep your calorie intake steady across the week.
- Eat slightly more on big training days, slightly less on rest days — but no drastic yo-yos.
Quick Recap:
If you want to ride better, feel stronger, and actually see some real results:
✅ Fuel your training rides like you fuel your races
✅ Recover with real food, not just any food
✅ Hit your daily protein goals (even easier with a scoop of Awesome)
✅ Hydrate smart enough, but not too much
✅ Stay consistent — not perfect, just steady
Fix even two or three of these, and you’ll be flying before you know it.
P.S.
Which of these mistakes have you been guilty of? No judgement here — hit reply and let’s have a laugh about it. (Especially if it involves Wispa biscuits.)
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