Fuelling properly for a long bike ride can make all the difference—and few know this better than former professional cyclist Imogen Cotter. As riders gear up for Škoda’s premier cycling event, the Ring of Clare this July, Imogen shares her expert advice and top tips on how to stay energised and ride strong over long distances…
“One of the most common questions I get is about how to fuel for a bike ride. Or, to be more specific, what do I eat before a race, what do I eat before training, and how do I recover properly? Before I get started, it’s important to note that I am certainly no expert on nutrition. In fact, I would consider it my let down. I have a chocolate addiction, and there have been many times that I have made the wrong choice with meals. In the past, I often hugely under-fuelled for training. I am learning more about myself as an athlete as I get older, and I am trying to make better choices all the time. But, if you follow me on Instagram, you’ll know that I am partial to coffee and cake, or biscuits and tea!
A typical ‘what I eat in a day’ is something like this…
Breakfast
For my first meal of the day, I have about 45-60g of porridge, made with water. I’ll add some frozen berries and peanut butter when it’s finished cooking. Sometimes I’ll add a big dollop of raspberry jam too, and a sneaky bit of Nutella if I need a chocolatey fix!
Bike ride
Then, I’ll ride my bike for a few hours. I might have some intervals in there or just a steady endurance ride. I like to grab those individually packaged cakes in the supermarket to bring on a ride. I usually eat a waffle or a frangipane when I’m on the bike, plus at least a gel every hour, depending on how hard the ride is. I take the 226ers isotonic gels, which have around 25g of carbs. I also take 2 x 500ml bottles of carb mix with me, which I would go through if the cycle is 3 hours or so. I have started trying to drink more water recently and have found it’s really helping my recovery!
Lunch
I have started to take a recovery shake immediately upon getting back from my ride which tides me over until I have showered and made my meal! I usually add protein powder, peanut butter, milk, banana, oats and some fibre and spirulina into it to make it filling and nutritious. It’s nearly always a sandwich for my lunch. I love a big sandwich with loads of fillings, and I find it really hard to pass by my local bakery on the way home from a spin without stopping to get one for lunch. If I don’t stop, I will make myself an equivalent sandwich at home which will keep me going for a few hours!
Dinner
I’ll let you in on a little secret—I absolutely HATE cooking. I don’t enjoy trying new recipes and I really don’t enjoy waiting for it to be ready. If it isn’t ready within 20 minutes max, I don’t want it! Usually, my dinner will consist of something really simple—unless my partner is cooking, in which case it’s always a delicious meal with a lot of flavour. I tend to go for rice or pasta, or a basic meat dish, with a load of salad. Whatever is quick to make and relatively yummy will do. When Youri is away on training camps, I do tend to mostly eat pesto and pasta though. If it ain’t broke, don’t fix it!
Snacks
Throughout the day, I’ll probably have a few snacks here and there, like some fruit or crackers. Nothing too fancy.
At the end of the day, I always have a big mug of Barry’s Tea and something sweet. I can’t sit down and relax watching TV in the evening without a warm drink and chocolate in some form!
Top tips for eating on a race day or a longer cycling sportive
Race day isn’t too different. I’ll usually have the same breakfast, and about three hours before the race, I’ll have a big bowl of rice with tuna and some veg all chopped up and mixed in. It’s really easy to eat, totally delicious and doesn’t feel too heavy on my stomach before racing. About an hour or so before the race, I’ll have something like a waffle or banana to keep my energy levels topped up!
With that in mind, I have some top tips for you on preparing for a bike ride and fuelling throughout…
What to eat the night before
The night before your sportive, you don’t need to go overboard on carb-loading. Usually, once you combine a rest day with your regular diet, you can take in enough carbs to restore muscle glycogen stores. Try to avoid red meat, as it can be hard to digest, and instead opt for chicken or fish in your pre-race dinner. Avoiding spices is recommended, as is too much fibre. The main thing to focus on is eating something that isn’t out of the ordinary for you.
What to eat for breakfast
Try to eat your breakfast at least 90 minutes before the race starts. Eating something with a low GI value that gives a slow release of carbs, like porridge, is perfect preparation for a long ride. Adding some toppings like dried fruit, banana, honey or jam can add some extra carbs to top up your muscle glycogen storage. However, eat what you are used to—if you usually have eggs and a bagel, don’t change your routine on the day of the event. Having a pre-ride coffee isn’t a bad thing but be sure to take in some water to keep hydrated with it.
Drink and eat at regular intervals
It’s really important to drink and eat at regular intervals throughout a long bike ride. A good rule of thumb is to take a small drink every 20 minutes. Don’t make the mistake of forgetting to drink, and then guzzling all your drink in one go, as the damage (and the dehydration!) will already be done by then. Begin eating after 60 minutes on the bike and then make sure to regularly take on something small, again at regular intervals, every 45-60 minutes. Find a routine that works for you and stick to it. If it helps, you can set a small alarm for every 20 minutes on some GPS computers to help remind you.
What to eat on the bike
During a ride of three hours or more, it’s crucial you make a good effort to replenish your carbohydrate stores. A good guideline to abide by is taking in at least 30-60g of carbs in an hour—which is generally the amount in a sports gel, or a banana. A banana is a good snack to take on your long ride as it gives a slow release of energy, but a gel can be easier to open if you are at your limit during a race. The carbs in these snacks will help to replenish the glycogen in your muscles, giving you the energy to keep going for longer. Try to drink a 500ml bottle of water mixed with electrolytes every hour. There are some sports drinks tabs or powders that can also help to provide carbs.”
Škoda Ring of Clare
The Škoda Ring of Clare is one of Ireland’s most scenic and popular cycling sportives, returning on Saturday 19th July 2025. Starting and finishing in Ennis, Co. Clare, the event offers two route options—160km and 120km—both showcasing the county’s breathtaking coastal and estuary landscapes.
Cyclists will journey along the Wild Atlantic Way, traverse the awe-inspiring Loop Head Peninsula, and ride beside the tranquil waters of the Shannon Estuary. As part of the Škoda Celtic Cycle Series, the Ring of Clare attracts over 2,000 participants annually, making it Clare’s largest mass participation sports event. Whether you’re a seasoned cyclist or a leisure rider, the Ring of Clare offers an unforgettable experience through some of Ireland’s most stunning scenery! To find out more, visit https://ringofclare.ie/.
