Fuel up

A carbohydrate meal with around 500ml of fluid, consumed around two hours before a ride, will increase your carb stores, and a small snack around one hour before will give you another boost.

Many of the same principles apply as the summer months as far as on-the-bike nutrition, so use gels, bars, homemade flapjacks and bananas in order to take in 60g of carbohydrate per hour.

Lots of cyclists will be doing long, steady rides during winter so it’s important to have enough food with you to stay fuelled throughout the ride, particularly as the priority is often to stay warm.

During the winter months we’re also particularly susceptible to injury and illness so you want to make sure that you continue to take in carbohydrate when exercising.