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A man eating as he cycles along.

Fuel that ride

Nutrition is key to fuelling any bike ride whether it’s an early morning commute where a tea or coffee will help to get you going, or a four-hour country jaunt that calls for the right hydration and carbohydrate intake.

People sometimes say a bicycle is the ‘horse that eats no hay’, but of course it’s you powering the wheels, so you need to fuel up correctly for your journey. Here are a few rules and tips on staying energised that will help you get the most from your ride.

Hydration

If you’re embarking on a big ride such as a sportive or club training run, make sure you’re well hydrated a day or two before. You should aim to drink between at least 2-3 litres over the course of the preceding days (the European Food Safety Authority recommends a regular daily intake of 2.5 litres per day for men and 2 for women*).

On the ride, you’ll need to drink more to compensate for water loss by sweating, so make sure you have at least two 500ml bottles with you. Some people double up with a water bladder in a backpack (but that is quite a bit of weight!). Aim to take 2-3 gulps of water every 10-15 minutes, and if you’re doing a ride that’s more than 60 minutes, a sports drink is a good idea. If you have a longish commute, carrying water is advisable.

It’s also important to rehydrate after a ride, even if it’s just a 20-minute commute to the office. It’s very easy to forget to drink water but your body will thank you – and ‘little and often’ works as a basic rule.

 

 

Food

Commuters won’t need to eat any differently if their ride is under 90 minutes. Most of us shed 40-50 calories per mile depending on our weight and speed. Watch out, though, if you think a five-mile ride has earned you a croissant you’re wrong – it’s double the calories you’ve just burned!

For longer rides, a solid meal the night before is a good idea but avoid eating too much or too late. Breakfast is important, ideally an hour or two before you set off, and again not too heavy a meal. Slow-release carbs like porridge are ideal, or you could up the protein with eggs on toast.

On the ride itself, real food, such as sandwiches and fruit, is best as it’s more nutritious than refined sugar-filled snacks. Avoid energy gels unless you’re racing and need to save weight or for an emergency when you really are beginning to ‘bonk’ (suffer glycogen debt). ‘Energy’ foods can give you stomach cramps and if you overdo them can even make you crash.

As with hydration, recovery from your ride is important and tucking into something healthy like a piece of fruit and a pasta dish later is recommended.

If you’re aiming to become a cycling maestro, eating and drinking correctly will reap big rewards. But, as a rule of thumb, follow these two simple rules on a long ride…

Eat before you’re hungry (about every hour).
Drink before you’re thirsty (every 10-15 minutes).

*http://www.efbw.org/fileadmin/EFBW_GuidelinesforAdequateWaterIntake.pdf

For more information about our services or to start your claim, call 0808 100 9995 and speak to one of our specialist solicitors. We’re here to help. You can email us or schedule a callback.

Written By:

Emily Pheysey

Litigation Executive

Emily has over 7 years of experience in the legal sector, handling road traffic accident claims to recover compensation and support her clients. Her focus is to ensure all clients feel comfortable and at ease with the claims process so that they can focus on their recovery.

Emily considers rapport to be an essential part of the role and strives to always provide excellent client care.

Away from work, Emily enjoys spending time with her family and friends and travelling as much possible.

Diane Holderness

Litigation Executive

Diane is a Ministry of Justice (TOJ) Team Leader within our Cycle Department. She has 11 years’ experience managing road traffic accident claims, and 6 years’ experience managing MOJ claims.

Diane enjoys a challenge and always strives for the very best results for her customers; something that is clear in the way her team continually adapts its strategies in order to secure the most desired outcome. Diane has worked her way through the legal ranks here, and is proud to now have a strong, specialist team that is committed to customer satisfaction.

Diane believes that happy clients make a happy working environment, and it is this that ensures a productive and efficient workforce.

Nina Haddock

Chartered Legal Executive

Nina has over 30 years’ experience in the legal sector. She specialises in recovering compensation for injury claimants as a result of road traffic accidents. Her focus for each and every claim is to help her clients secure the funding that they need to pay for ongoing treatment and support.

Nina became a CILEX Fellow in 2006 and now helps her clients and their families at a time when they have been through a traumatic experience, and everything they hold dear to them appears to be changing.

One case Nina is particularly proud of is supporting a client who had successfully sought asylum in the UK, following a road traffic accident. The claim was successfully pursued through the MIB and the client was left with significant injuries. Her client was able to use the compensation to aid family members with their applications to seek asylum in the UK.

Julian Fox

Cycling Accident Solicitor

Julian qualified as a Solicitor in 2005 and has worked in all areas of personal injury since 2000. Julian has a well-rounded understanding of personal injury law, having represented both claimants and defendants.

Julian always aims for maximum damages to meet his clients’ needs for injury and rehabilitation expenses, and can often secure interim payments to help meet clients’ financial needs. Julian is highly proactive in ensuring cases are progressed, ensuring a timely conclusion.

When not at the office, Julian is a keen cyclist, both on roads and virtually -he will often do an hour of ‘Zwifting’ in the mornings before starting work.

Richard Atherton

Cycling Accident Solicitor

Richard has 12 years of legal experience and qualified as a Solicitor in February 2014. He has been a Team Manager with us since 2019. Throughout his career, Richard has specialised in personal injury, handling an array of Road Traffic Accident cases, in addition to employer and public liability.

Richard prides himself on his very strong strategic and planning skills, which come into their own in complex injury cases where more technical arguments are involved. On every case, he is committed to ensuring that his clients receive full compensation for their injuries.

Away from work, Richard enjoys sport; he is a season ticket holder at St Helens Rugby Club and a Liverpool FC fan. Not only a spectator, Richard also likes going to play golf as often as he can.

Dave Gardner

Litigation Executive

Dave has over 20 years of experience in the legal sector. His specialism is personal injury and he has dealt with hundreds of cycling injury claims during his career. Excellent client care and communication is paramount to Dave. He prides himself on being accessible and available, attending court hearings where damages are in dispute to ensure the best outcome for his clients. One case Dave is particularly proud of is when he supported an elderly client who suffered serious injuries following a road traffic incident. The police had not taken any action against the defendant, so Dave had to be proactive and act within a 24-hour window. The case proceeded and the client was in receipt of £30,000 in damages, which he would not have been entitled to had the client not approached Dave. He is also an avid supporter of Glasgow Rangers and travelled abroad on many occasions to see them play in European competitions.

Gerard Horton

Partner

Gerard is a Senior Solicitor at Cycle SOS. In his 13 years of experience, Gerard has built a national reputation in the catastrophic injury sector, dealing with high value and complex cases. Alongside his legal role, Gerard supports several charities including Headway Central Lancashire, Northwest Regional Spinal Injuries Centre and spinal injury charity, Back Up.

Julia Eyton

Partner

Julia brings a wealth of knowledge and expertise to the Cycle SOS team.

Specialising in representing those who have had life changing injuries, Julia handles some of the most serious and complex personal injury cases both within Cycle SOS and nationally.

She often works on high value claims and is skilled in winning complex liability cases.

NADIA KERR

Partner

Nadia has over 30 years of legal expertise and has represented hundreds of vulnerable road users. With a focus on ensuring timely rehabilitation, speedy repair or replacement of bikes and kit, and securing fair compensation, Nadia is committed to advocating for justice and client rights. Alongside her legal career, Nadia actively participates in national campaigns to benefit vulnerable road users and acts as a Trustee/Director for the national cycling charity, Cycling UK. Nadia was named in Cycling UK’s ‘100 women’ and was a founding member, now running a women’s cycling group, TeamGlow in South Manchester. Among her many achievements, Nadia takes pride in her spot on BBC Breakfast, where she provided expert commentary on long term government funding for pothole repairs.

Caroline Morris

DIRECTOR OF SERIOUS INJURY

Caroline has specialised in personal injury for over 25 years, recovering more than £56 million in damages during that time, to help clients rebuild their lives after injury.

Caroline is committed to achieving rehabilitation options early, meaning her clients benefits from the best care and treatment at the earliest stage possible.