1. What is Cycling Nutrition?

Cycling nutrition focuses on fueling your rides properly with the right balance of carbohydrates, proteins, and fats. It includes both pre-ride meals and on-the-bike nutrition to maintain energy levels during training.

2. How Does the Calculator Work?

The calculator estimates calorie expenditure based on:

Where:

• 200 kcal/h — Low intensity cycling (leisurely pace)
• 300 kcal/h — Moderate intensity (training pace)
• 400 kcal/h — High intensity (race pace or hills)

Explanation: The calculation adjusts for duration and can optionally account for rider weight (normalized to 70kg).

3. Importance of Proper Nutrition

Details: Proper fueling helps maintain energy levels, prevents bonking, improves recovery, and enhances performance during cycling sessions.

4. Using the Calculator

Tips: Enter your ride duration in hours, select your intensity level, and optionally enter your weight for a more personalized estimate.

5. Frequently Asked Questions (FAQ)

Q1: How accurate are these estimates?
A: They provide a reasonable approximation but actual expenditure varies based on terrain, wind, and individual metabolism.

Q2: Should I eat all these calories during my ride?
A: For rides under 90 minutes, focus on hydration. For longer rides, aim to replace 30-60% of calories burned.

Q3: What's the best food for cycling nutrition?
A: Easily digestible carbohydrates like bananas, energy bars, or sports drinks work well during rides.

Q4: Does weight really affect calorie burn?
A: Yes, heavier riders burn more calories at the same intensity than lighter riders.

Q5: How should I adjust nutrition for very long rides?
A: For rides over 3 hours, include some protein and fat along with carbohydrates to sustain energy.