Bonking is brutal. You feel fine one minute, and then out of nowhere, your legs turn to mush, your head goes foggy, and suddenly even the smallest climb feels like a death march. I’ve been there, more than once, and it’s always the same story — I didn’t fuel properly.
And I’m not just talking about what you eat on the bike. I’m talking about the whole picture — breakfast before you ride, how you hydrate, what you’re actually carrying in your pockets, and whether any of it even agrees with your stomach.
So here’s a proper guide to fuelling for your rides. It’s not written for pros. It’s written for regular riders like me and you who want to feel good on the bike and get through big days without falling apart halfway through.
Breakfast: Start Right or Suffer Later
Let’s start with breakfast. What you eat before a ride sets the tone for the whole day. You want slow-burning carbs, nothing too heavy, and definitely not something that’s going to spike your blood sugar and crash you 45 minutes later.
Oats are the gold standard. Quick to make, full of complex carbs, easy to digest, and you can dress them up however you like. I usually go with oats, banana, a teaspoon of honey, and maybe a few nuts or seeds on top. Keeps me fuelled for hours.
But not all oats are created equal. The cheap, instant ones you find in supermarket multipacks are often full of added sugar, artificial flavourings, and weird ingredients you can’t pronounce. If you’ve got the choice, go for proper rolled oats or jumbo oats. They cost pennies more, but you’re getting the real deal — slow energy, no junk, no crash.
And don’t just pour cow’s milk over them and call it a day. If you’re sensitive to dairy, try oat milk or almond milk. I also add chia seeds or flaxseeds for extra fibre and a bit of fat, which helps slow the digestion even more.
Now, compare that to stuff like Coco Pops, Frosties, or Corn Flakes. Sure, they taste good for a few minutes, but they’re basically sugar bombs that leave you spiking then crashing. Same with biscuit breakfasts or white toast with just jam — there’s no staying power there.
Better options?
- Wholegrain toast with peanut butter and banana
- A bagel with almond butter and a drizzle of honey
- Overnight oats with berries and yoghurt
- A smoothie with banana, oats, almond milk, and protein powder
- Scrambled eggs on wholegrain toast with a bit of avocado if you need more fat
Avoid the greasy fry-up before a big day. Save the bacon and sausage for your café stop at the end. Your gut will thank you.
Hydration: Start Before the Ride, Not During
Most people don’t realise they’re already dehydrated before they even get on the bike. If you’ve had a salty dinner the night before, a couple of glasses of wine or beers, and no water before bed, then you’ve started your day behind the curve.
I always try to drink at least a litre of water when I wake up. If I’ve got an early start, I’ll get that down while I’m getting dressed and making breakfast. I’ll usually add in a sachet of electrolytes too — I like Precision Hydration, SIS Hydro, or Nuun Sport. They’re clean, low-sugar, and actually replace the sodium, potassium, and magnesium you’re losing.
Cheap options: a pinch of sea salt and a spoonful of honey in warm water works well. Or squeeze in half a lemon.
And let’s talk about coffee. One good one is fine — I love a flat white as much as anyone — but don’t go knocking back two double espressos and expect to feel amazing on the first climb. Caffeine dehydrates you. If you’re skipping water and relying on coffee to wake you up, you’re going to feel ropey.
What to Carry and Eat on the Bike
This is where it really matters. I try to eat every 30–40 minutes on the bike, whether I’m hungry or not. I’ve learnt the hard way — if you wait until you feel empty, you’ve already gone too far.
Set reminders. Use your bike computer. Garmin, Wahoo, and even Apple Watches can be set to buzz or beep every 30 minutes. I’ve also used a bit of tape on the top tube that says “EAT!” just as a visual nudge. You’d be surprised how easy it is to forget once you’re in the zone.
And here’s a tip: try to eat before a hard effort. If you know a long climb’s coming, eat something 10–15 minutes before. Don’t wait until you’re halfway up and bonking — your gut won’t process it fast enough to help.
So, what do I take with me?
Gels
Quick, easy, compact. But again, not all are made equal. SIS gels are thin and go down easily without water. Maurten is smooth and kind to the gut, though a bit pricey. Torq does some good, natural-tasting ones. If I use caffeine gels, I’ll save them for the final hour when I need a boost. Don’t go loading caffeine too early — you’ll feel jittery and crash harder later.
Chews and Jellies
These are perfect mid-ride. Think Clif Bloks, Skratch Labs chews, or High5 Energy Gummies. Easy to portion out, gentle on the stomach, and way less messy than gels.
Bars and Flapjacks
Homemade flapjacks are the gold standard. Oats, nut butter, dates, raisins, a touch of salt — simple, tasty, and cheap. If I’m buying bars, I like Veloforte, Tribe, and OTE Anytime Bars. Steer clear of anything that’s too chewy or protein-heavy mid-ride — save those for afterwards.
Protein Balls
Brilliant for longer rides. I make mine with oats, peanut butter, cocoa, and dates. Wrap them in foil, pop them in a jersey pocket. You know exactly what’s in them, and they’re easy to eat even while pedalling.
Nuts and Seeds
Tempting — but a choking hazard on climbs. They’re dry, hard to chew, and can get stuck in your throat. Save these for flat endurance rides or café stops.
Real Food Ideas
- Rice cakes with a bit of jam or nut butter
- Mini sandwiches — cream cheese and marmite, banana and honey
- Fruit — dried mango, dates, or bananas work well
Just don’t try anything new on the day of a big ride. Test your snacks during training rides so your stomach knows what’s coming.
Wrap-Up: You Can’t Out-Ride Poor Fuelling
The longer you ride, the more you realise that what you put in your body decides what you get out of it. You can have the fanciest bike, the best kit, the fastest wheels — but if you haven’t eaten and hydrated properly, you’ll get dropped like a stone.
So, plan your fuelling like you plan your route. Make it a non-negotiable part of your ride. Breakfast first. Water and electrolytes early. Eat before you’re hungry. Set reminders. Pack smart. Don’t just stuff two gels in your back pocket and hope for the best.
And most of all — enjoy it. Food should be tasty, easy, and make you feel good. Find what works for you, and use your rides to practise until it feels automatic.
Ride With Us (and Learn What Works)
At VeloCamp Mallorca, we don’t just show you the island’s best roads — we help you ride them stronger, fuel better, and actually enjoy every single day without blowing up. From breakfast around the table to what’s in your pockets and bottles, we’re dialled into what makes a ride great.
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See you on the road — fuelled, fresh, and feeling fast.