Knowledge Level: Beginner

Food is fuel, and it’s important to make sure that you eat enough during a ride to sustain your effort and optimize recovery. But actually being able to snack regularly can be quite a challenge.

If you struggle to take a hand off to retrieve a gel or bar from your pocket, or find yourself always thinking you’ll stop at the next gate, the top of that hill or once you’ve dropped to the back of the group you’re with, these tips are for you.

Pre-plan your pockets (or pack)

In the final few minutes before you leave for a ride or race, give some thought to where you store your food. You could for example split quick-release gels from items that take a little longer to eat, opting to use your most confident arm for the gel side.

Bar and top tube bags also allow flexibility for storage and easy-access eating.

Rip wrappers and use finger-friendly packaging

It can be helpful to pre-rip wrappers so that they will easily open when you need them. Plus soigneurs in the professional peloton swear by kitchen foil for food items like rice cakes and energy bars.

Just make sure that you leave no trace when you’re out riding, stuffing wrappers back into your pockets or bag to dispose of at home or once you find a bin. Jersey cuffs or the inside of your hem provide good short-term solutions if your pockets are proving problematic.

Get a glove off

Depending on the season, it might be worth layering down to give extra dexterity. Removing (and replacing) a glove on the go can be just about as challenging as handling and eating food, however. This is another skill to practice!

Whole body control

Have you ever considered just how much work your hips and sit bones are doing when you’re riding? With your hands, bottom and feet all active contact points on the bike, get a feel for how much control you have away from just having your hands on the handlebar. You can do this by lightly loosening your grip, one hand at a time, and wriggling your fingers or resting fingertips on the handlebar.

These are the building blocks of learning to ride one-handed (and then maybe no-handed), but should only be practiced within your ability level in a controlled space.

Consider liquid calories

Energy gels are a great option for consuming and processing energy quickly, but you can also buy powdered energy drink to mix with water inside your drink bottle. If you’re already happy to drink from a bottle while riding, this could be a good option alongside solid foods.

Pick your moment

There are three things to consider when thinking about eating. First up: how hungry are you? I.e. when do you need to eat and how much should you have? We’ve got articles that can help with that.

The other two areas are more to do with the mechanics of eating. To make it as relaxed as possible, find a good stretch of road or trail so you’ve plenty of time to finish. Or if you’re in the bunch, make the most of drops in intensity where you can find a bit more room – plus gels will be your friend here for fuelling over shorter duration races.

And lastly, plan ahead so that you’re not hitting a sharp climb straight after semi-filling your stomach or having to hold a half-finished gel down a technical descent. Sometimes these things are unavoidable, but always remember that having full control of your bike is the priority for you – and any others around you.