21 Sep Nutrition Tips for Indoor Cyclists: Fueling Your Rides in Richmond
Indoor cycling with the spin class Richmond loves isn’t just about showing up and cranking out the kms. If you also fuel your body in the right way, you’ll get more out of each session. Hitting hydration goals, timing your meals, and thinking about energy levels, recovery, and even digestion are the smart ways to ride.
Dialling in your nutrition for indoor cycling boosts your performance at the moment and sets you up for bigger gains in the long term. It’s about making sure you’re hitting your best every time you hop on the bike, and we’re here to help you get the most out of your time and energy input!
Fueling up before a spin class
Your energy levels, performance, and how you feel afterwards hinge on intake thirty minutes before your class to make sure you’re riding strong from start to finish.
If you’re an early-morning rider, hopping on the bike without eating anything is tempting. But having a small snack about 30 minutes before your spin class can do wonders. Something like a slice of sourdough toast with nut butter and banana is a great option—it’s light, quick to digest, and gives your glycogen stores a little boost to keep you powered through the class. You could also try mini muesli bites or a date-based snack for a fast energy hit that won’t weigh you down.
The amount of calories you need depends on how long you’re planning to ride. If your spin class is about an hour long, aim to consume 100-150 calories beforehand. For a longer session, say two hours, try to up that to 200-300 calories. You’ll also want to refuel while spinning during any ride over an hour. A good rule of thumb is 30-60 grams of carbohydrates (around 120-240 calories) for each hour on the bike. Quick-digesting carbs are your friend here—just make sure they’re not loaded with fibre, which can be tough on your stomach mid-ride.
Pro tip: Try making a sweet potato date spread. It’s packed with simple carbs and natural sugars that your body can quickly use as fuel. Made from dates, peanut butter, cocoa powder, and sweet potato, it’s like a mini dessert that doubles as a great energy booster.
Staying hydrated and prepping your body to perform at its peak
It’s always good to experiment with different food combos, be they homemade energy gels or chewy bars. Test out what’s easy to eat and digest while on the bike, and keep track of what fuels you best by jotting down notes in a food log—performance, taste, and ease of eating should be top considerations.
Hydration starts way before you even clip in. Ensure you drink fluids throughout the day, aiming for 350-500ml of water about four hours before your ride. Then, top it off with another 350-500ml about 90 minutes before class. Proper hydration helps with digestion and keeps your energy levels steady throughout your workout. Try something flavoured with electrolytes to replace what you lose in sweat.
Finding enough energy to power through but not so much you feel sluggish
If your spin class is under an hour, you don’t need to go crazy with food beforehand. As long as you’ve eaten properly earlier in the day, a water bottle or a light sports drink should do the trick. One popular hack is carb rinsing—swishing a sports drink in your mouth for a few seconds and then spitting it out. It can give you a quick energy boost without actually taking in more calories. Perfect for short, intense rides.
Once the class is over, your body needs a bit of love to recover, especially if you’ve worked up a serious sweat. For low-intensity or shorter rides, simply grabbing a balanced meal within an hour should be enough to help your body bounce back. No need for fancy recovery shakes unless you’re pushing it hard.
For more intense spin sessions, a snack or meal that combines carbs and high-quality protein is your best friend. Carbs help replenish glycogen stores, while protein aids in muscle repair. A smoothie with rice and fruit will give you that perfect recovery balance. Just make sure you’re eating within an hour after your ride to maximise the benefits.
After a tough spin class your body needs some quick recovery fuel
Even if you’re not feeling super hungry right away, if you’ve just crushed a high-intensity class it’s important to get some recovery nutrition in before your next meal. Your appetite might not be kicking in yet, but sipping on a quick recovery drink can make a huge difference. Something like a homemade Chocolate Cashew Recovery Shake or a Golden Almond Milk Latte is perfect for refuelling your muscles and helping you recover faster. These drinks are packed with the right nutrients, delicious and easy to whip up.
While it’s tempting to wait until your next meal to eat, especially after a long ride, a quick recovery drink will tide you over and help restore some of the energy you lost. It’s all about getting a good mix of carbs and protein to replenish glycogen and kick-start muscle recovery.
Train inside, get fitter and more confident
Come to the Cycle Collective and see how our measured zones and RPM (Cadence) methods ensure your effort and intensity are right and set to help you improve. Our indoor bike sessions are time-effective, challenging, motivating, and fun. Sign up for the indoor cycling class Richmond loves today!