Foods to fuel a long cycle on your tricycle

Eating the right food before cycling is essential, especially for beginners, as it provides the necessary fuel to keep your energy up throughout the ride. Without properly fuelling your body you may feel fatigued, and you certainly won’t enjoy your cycle half as much.

What to eat before a tricycle ride?

A balanced, well-rounded meal or pre-cycle snack doesn’t only help maintain your energy levels while out and about on your adult tricycle, but also helps your recovery the next day. Riding a tricycle uses a lot of different muscles so the right nutrition is needed to prevent injury and repair your muscles, especially if you’re new to cycling!

1. Bowl of porridge

Oats are a slow-releasing carbohydrate that provides sustained energy throughout your ride. This makes porridge the perfect breakfast to have before heading out on your adult tricycle. Even better if you top it off with some banana and peanut butter for an extra boost of energy.

2. Sandwiches

If you’re more of an afternoon rider, sandwiches are a good lunch to have. You can pack them full of nutritionally dense fillings. This will give you the fuel you need before setting off on a long cycle.

For your sandwich fillings, a lean protein will be good for muscle recovery and cheese and avocado are good sources of healthy fats. This will provide you with the energy you need to enjoy your cycle.

3. Potatoes

Having some form of potato for your lunch is also good prep for an afternoon cycle. This could be a potato salad or baked potato – whatever you fancy. Potatoes are a good slow-releasing carb that will provide plenty of energy throughout your cycle. They will also keep you fuller for longer too.

4. Cereal bars

These are an ideal snack to take on long cycles, not only because they’re small and compact but because of their nutritional value.

Cereal bars are typically made up of oats and whole grains; these complex carbohydrates are good for providing a steady release of energy over a longer period of time. Cereal bars are also usually sugary so will give you a quick energy boost when out on your tricycle for a long period of time.

5. Fruits and dates

These both work like natural energy bars; they’re full of natural sugars which will help give you a quick energy boost while out and about.

It’s not all about what you eat, but when you eat. You won’t want to eat just before heading out on a bike ride. Your food won’t have digested properly and you’ll end up feeling quite unwell. After eating breakfast or lunch you should leave it around 1-2 hours before going out cycling, but for bigger meals leave it 2-4 hours.