Nutrition and performance: two wheels of the same axle
As the cyclist delves into endurance events, demanding rides, or mountain stages, eating on the bike becomes more important. This applies to both road and mountain cyclists, since the need to ingest fluids and carbohydrates during exercise is key to maintaining performance and preventing the dreaded bonks.
To understand how to train the digestive system and improve the utilization of nutrients during exertion, we spoke with Rubén Ballesteros, sports nutritionist at Indya, a platform specialized in personalized advice for high-performance athletes.
Road bikes or mountain bikes: same goal, different environment
Regardless of whether you pedal on a road bike on long and steady routes or tackle technical sections with your mountain bike, the digestive system is affected by the intensity of the effort. In these conditions, the body prioritizes sending blood to the muscles, which reduces digestive capacity and can cause discomfort if not properly trained.
That is why training the intake of food and liquids in real situations, adapted to your type of cycling, is essential to avoid problems during competitions or demanding rides.
📺 Here you can watch the full interview about digestive system training for cyclists. A conversation with Rubén, from Indya
What does it mean to train the digestive system in cycling?
When we talk about training the digestive system in cycling, we refer to a progressive adaptation process aimed at accustoming the body to ingesting food and liquids while pedaling , especially during medium and high-intensity efforts. Far from being a minor aspect, this training is key to cycling performance and can make the difference between finishing a race strong or suffering the dreaded “bonk.”
Why is it important to train the digestive system?
During intense exercise, especially in endurance cycling, the body diverts much of the blood flow to the muscles—mainly to the legs—thus reducing the blood supply to the digestive system. This causes digestion to be slower and sometimes inefficient. That’s why training carbohydrate and fluid intake not only helps improve performance, but also minimizes intestinal discomfort, such as bloating, nausea, or diarrhea.
How to start training your digestive system on the bike?
Digestive training should be progressive. If you’re not used to eating while you pedal, start with the basics:
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Constant hydration: start by drinking water at regular intervals.
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Isotonic drinks: once you’re used to water, introduce sports drinks with carbohydrates.
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Simple solid foods: like dates or bananas.
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Energy bars and gels: start with small doses, such as one bar or gel per hour, and gradually increase the frequency.
💡 Practical tip: keep track of the grams of carbohydrates you consume per hour. Ideally, start with around 30g per hour, and gradually increase until you reach your maximum tolerance without discomfort (which may be between 60 and 90g/h for trained cyclists).
When is it advisable to train the digestive system?
It will depend on your level of experience and the type of season:
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Amateur cyclists or those not used to it: should train intake throughout the year.
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Experienced cyclists: can focus on training it during the months leading up to important events, especially on rides with intensity similar to competition.
What are the tolerance limits?
The biggest mistake is to overdo it or fall short:
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If you ingest too little, you may suffer a drop in performance or hypoglycemia.
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If you overdo it, you may suffer indigestion or discomfort that ruins your event.
⚠️ Never try new products on the day of the competition. The digestive system must also be trained to tolerate the same products you are going to consume in carrera.
Step by step and with your head
Training the digestive system in cycling is as important as improving endurance or strength. If you get used to hydrating and eating strategically during your training sessions, you will not only improve your performance, but also reduce the risk of digestive problems in competitions and demanding rides.