How to replenish energy bars and water during cycling?

During long-distance cycling, replenishing energy is particularly crucial. Energy bars, also known as energy sports nutrition bars, are bar-shaped foods designed to replenish energy and contain nutrients such as proteins, vitamins, and minerals.

Prior to cycling, it is essential to select an appropriate quantity of energy bars based on the intensity of the workout. Consume one energy bar one hour before cycling and another one either during the ride or within 30 to 60 minutes after completion to enhance liver glycogen storage and alleviate muscle soreness. Additionally, it is advisable to prepare some snacks to supplement energy, such as bananas, chocolate, and peanut nougat.

During intense sweating while cycling, it is important to replenish fluids moderately with honey water and glucose water. Generally, it is recommended to stop and hydrate, although skilled cyclists can drink water while cycling, ensuring the water bottle is raised to the side to avoid obstructing the cycling line of sight.