NUTRITION
There’s a huge variety of “sports nutrition” products on the market these days—many with a hefty price tag. Fortunately for Randonneurs, these events typically include enough time to stop at local shops, cafés, or even the occasional pub to grab and enjoy real food.
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With experience, you’ll figure out what suits your body and what doesn’t. As a starting point, aim for meals high in carbohydrates—options like cake are popular among riders—rather than heavier, protein- or fat-heavy dishes.
Some riders find that flavoured milk or milkshake-style drinks can be helpful if your stomach is rebelling and won’t tolerate solid food.
It’s also wise to carry a small stash of quick-energy snacks—confectionery like Jelly Babies or flapjacks are great for topping up your energy if the next café or control is farther away than expected. Or, if you already know they agree with you, consider having an energy gel or two on hand.
Hydration is arguably even more crucial than food. Many Randonneurs carry two bottles: one with plain water, and the other with diluted fruit juice or a branded energy/electrolyte drink. Be sure to sip regularly—sweat loss can be significant, even in cool weather. And when you stop at a café or control, take your bottle in with you—they’re usually more than happy to top it up.
Pro Tips:
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Got a mechanical issue or a flat? Eat something first. You’ll appreciate the energy when you get going again, and it might be the last moment your hands are clean!
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If you spot something on sale that you’re suddenly craving—eat it, even if it seems odd. Your body might be telling you what it needs.
Golden Rule: Whether it’s drinks, energy products, or regular food—never experiment with something new on a long ride.
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