Pre‑Ride Breakfasts: What to Eat 30–180 Minutes Before
Pre‑Ride Breakfasts: What to Eat 30–180 Minutes Before — this guide focuses on practical decisions you can apply on your very next ride. Forget jargon: you’ll get simple rules, flexible ranges, and examples that scale from short spins to all‑day efforts.
Key principles: experiment in small steps; track how you feel; prioritize comfort and safety; and favor budget‑friendly optimizations before expensive upgrades.
On rides longer than 90 minutes, target 60–90 g carbs/h from mixed sources and include 400–800 mg sodium/h in warm conditions. Drink steadily, not in big gulps, and test your plan in training before race day.
Practical tip 1: choose one experiment this week and measure it on a familiar loop — adjust cadence on climbs, test new tire pressures, or try a different fueling interval. Keep notes so you see what really moved the needle.
Practical tip 2: choose one experiment this week and measure it on a familiar loop — adjust cadence on climbs, test new tire pressures, or try a different fueling interval. Keep notes so you see what really moved the needle.
Practical tip 3: choose one experiment this week and measure it on a familiar loop — adjust cadence on climbs, test new tire pressures, or try a different fueling interval. Keep notes so you see what really moved the needle.
Practical tip 4: choose one experiment this week and measure it on a familiar loop — adjust cadence on climbs, test new tire pressures, or try a different fueling interval. Keep notes so you see what really moved the needle.
Practical tip 5: choose one experiment this week and measure it on a familiar loop — adjust cadence on climbs, test new tire pressures, or try a different fueling interval. Keep notes so you see what really moved the needle.
Practical tip 6: choose one experiment this week and measure it on a familiar loop — adjust cadence on climbs, test new tire pressures, or try a different fueling interval. Keep notes so you see what really moved the needle.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Tiny optimizations compound: smoother pacing, better cornering lines, and smarter fueling add minutes over long rides without feeling harder.
Bottom line: focus on controllables, respect recovery, and build a setup you enjoy riding often. The fastest riders aren’t perfect — they’re the most consistent.