7 tips for preventing a dip in energy while cycling

You're pedalling full of motivation - ready for an intensive workout. But suddenly it's over.
You feel dizzy, your legs get heavy, sweat and nausea set in. From one moment to the next, nothing works.

Many people in competitive sport are familiar with this phenomenon: a sudden, massive drop in performance - as if out of nowhere. But how does it occur? And more importantly, what can you do about it?

SIMPLON explains - and gives you seven practical tips so that you can draw on your full potential at all times during training and competition.

Athletes fuel their bodies with carbohydrates through daily meals, which are stored in the muscles and liver and converted into glycogen. This glycogen serves as the "fuel" that gets burned during every movement.

Under normal conditions, glycogen stores provide enough energy for about one day. However, during more intense exercise, these stores are depleted after approximately 90 minutes. When this happens, the body must switch to using fat reserves and blood glucose (glucose dissolved in the blood) for energy. This shift places a significantly higher strain on the body.

The result: A sudden performance drop due to a dramatic decrease in blood sugar levels. The central nervous system becomes fatigued, and symptoms such as dizziness, confusion, shaking, sweating, and lack of focus begin to appear.

These symptoms may occur individually or together, but performance drops sharply – a real challenge for athletes who rely on their full energy, whether on a road bike or a mountain bike.

What you can do to prevent the bonk is explained next!

As a general rule, the body typically requires about 60 grams of carbohydrates per hour of training. To ensure your glycogen stores are well-filled, plan your meals according to your training or competition duration.

The intensity of your workout also plays a role: the higher the intensity, the greater the amount of carbohydrates needed to fuel your body.

24 Hours Before: The key here is to eat regularly and keep the carbohydrate content of your meals as high as possible. A well-balanced diet with plenty of energy ensures your glycogen stores are topped up without overloading your body.

3 Hours Before the Start: Choose foods that are high in carbohydrates, such as ripe bananas, energy bars, gels (with low fat!), puffed rice, and dry biscuits. These foods provide easily accessible energy and are easy to digest.

60 Minutes Before the Start: A final carbohydrate boost, like a ripe banana, helps you start the race fully energized and ready to perform.

During a race, the body continuously craves fuel, whether in liquid or solid form. To keep glycogen stores topped up, it’s important to consume carbohydrates regularly throughout the race. Gels, bars, and carbohydrate-rich drinks will help you avoid hitting the wall and maintain your energy levels.

Good to know: A power gel contains about 100 to 150 kilocalories, which is equivalent to approximately 30 grams of carbohydrates. By consuming these easily accessible carbs in small, regular amounts during the race, you provide your body with the necessary energy to keep going and maintain your performance.

After a race, recovery is key. Ideally, you should replenish your body with liquid nutrition within the first 30 minutes post-exercise. Why? A high-quality drink is easier to digest, replenishes hydration, and the essential nutrients are absorbed more quickly by the body.

Important: In addition to carbohydrates to refill energy stores, the drink should also contain sodium and protein to aid in recovery.

About one to one and a half hours after the race, the first solid meal should be consumed. Make sure to maintain a balanced ratio of carbohydrates, fats, and proteins to optimize recovery.

No matter which bike you're riding – balanced nutrition and proper energy intake are key to your performance. With the right tips and equipment, you can unlock your full potential. If you're still looking for the perfect bike for your endurance activities, take a look at our road bikes or mountain bikes. Or maybe a gravel bike is the way to go?