CYCLING NUTRITION FOR WOMEN: FUEL, ENERGY AND RECOVERY

CYCLING NUTRITION FOR WOMEN: FUEL, ENERGY AND RECOVERY

At first, it was subtle. A slight lag coming out of a corner, a little more effort required to bridge a gap that should have been easy.

Then, the road began to push back. My speed was mysteriously dropping. My legs felt thick and unresponsive, as if the power had been drained right out of them. My head felt disconnected from the world around me, and suddenly, the world began to blur. I was utterly, bone-deep exhausted.

With gentle laughter, my friends guided me to the shoulder of the road. They pointed out the obvious: I’d officially bonked. In the haze of the pace and conversation, I’d simply forgotten to fuel. I had been asking my body for high-wattage output while giving it nothing in return.

After a few minutes of sitting in the grass and a desperate hit of quick carbs, the fog lifted. "It happens to everyone," they teased, welcoming me to a club I never intended to join. "And don't worry; it'll definitely happen again."

That day I discovered the learning curve of nutrition and women’s endurance sports.

Why cycling nutrition is different for women

I was surprised to learn that women have different nutritional needs than men. Historically, only about 3 to 6 percent of sports science research was conducted exclusively on women. Most "standard" advice is based on the physiology of 18- to 22-year-old men, leaving women to follow a "shrink it and pink it" philosophy that often fails us on the road.

Men typically have more muscle mass, which allows them to store more glycogen, which is the body’s stored form of carbohydrate; like a backup battery of quick energy. Because women often have smaller muscles, we have smaller batteries. So when the intensity ramps up, we use those stores more quickly. If you are a smaller woman working twice as hard to stay in a draft or climb a hill alongside larger riders, you are burning your matchbook twice as fast. You don’t just want to refuel more often; you physiologically must.

On longer, Zone 2 training rides, women are actually more efficient at oxidizing fat for fuel than men. However, this "fat-burning" superpower isn't enough to carry you through a 80-kilometer ride. You still need carbohydrates to keep the metabolic fire burning.

Common nutrition mistakes we make

It’s remarkably easy for women to end up under-fueled. Whether it’s due to societal pressures regarding body image or simply a lack of education on sports performance, these mistakes are common (and I’ve made them):

1. Chronic under-fuelling (Low Energy Availability)

You might be eating "clean," but are you eating enough? Low Energy Availability (LEA) occurs when your caloric intake doesn't match your training load plus your basic life functions. For a busy woman juggling a career and family, this is a trap. LEA leads to plateaued performance, chronic fatigue and, in severe cases, menstrual disruption and decreased bone density.

2. Starting on a half-empty tank

I once knew a cyclist who conquered a massive mountain pass, only to burst into tears at the summit. She wasn't overwhelmed by the view; it was more like a "hypoglycemic meltdown." She had skipped breakfast to save calories for the ride. Fasted training might work for some, but for most women, it spikes cortisol and leaves glycogen stores too low to sustain intensity.

3. Under-doing carbs on the bike

A retired pro friend once told me: "If you feel hungry, you’re too late." You must eat before the alarm bells go off. The standard for endurance is 30-60 grams of carbs per hour, scaling up to 90 grams for grueling events like a century ride or a "hundo."

4. The "coffee-only" recovery

Finishing a hard interval session and "just having a latte" until lunch is a mistake. This delay stunts muscle repair and leads to "hanger" (hungry-anger), and sluggish legs the following day. Even if you don’t feel hungry after a workout, you still need some fuel for proper recovery.

What to eat: The pre-ride ritual

Before a hard effort, whether it’s a local cyclocross race or one of the demanding indoor workouts on ROUVY, I love noshing on a toasted bagel with a thin layer of cream cheese. It’s easy on the stomach and provides the carbs needed for energy.

Other great options include:

• Oatmeal with a sliced banana (classic slow-release energy)

• A simple rice bowl with a dash of soy sauce

• Peanut butter on sourdough toast

The goal is to top up glycogen and arrive hydrated. A tip: Avoid high-fiber or overly spicy foods unless you want to spend your ride searching for the nearest bushes!

Fuelling for short vs. long sessions

Your strategy should shift with the duration of your ride:

Under 60 minutes:

If you ate a balanced meal recently, you likely don't need mid-ride snacks. The exception is high-intensity intervals, where a quick gel halfway through can help you maintain your power targets. I often start a 40-minute cyclocross or ROUVY race with a gel, so it kicks in just as my stores are starting to drop.

90 minutes and beyond:

Take your first bite 20 minutes into the ride. Mix your fuelling between liquids (drink mixes), semi-solids (gels/chews), and real food (PB&J quarters, or homemade rice cakes).

When I was training hill repeats to prepare for the Lu Lacka Wyco Hundo race, I would take a gel at the top of every climb. I did about seven climbs in a span of a little more than two hours, so this strategy gave me enough fuel for the intensity and recovery after.

Follow long or intense rides with good recovery nutrition so you're prepared for your next ride or workout, including hydration, protein and carbs.

Hormones, cycles and the road

Your hormones are a moving target, but by tracking your cycle, you can stop fighting your body and start fuelling it:

The menstruation phase (days 1-7)

This is often when we feel our worst due to cramps, bloating and fatigue.

The strategy: Keep carbs steady. High-intensity work is hard right now, so focus on "easy" carbs like bananas or rice to manage GI sensitivity. If you have heavy periods, you may want to prioritize foods with magnesium and iron.

Mid/late follicular (days 7-14)

This is the "power window." Estrogen rises, and many women feel invincible. This is the time to hit your hardest intervals and practice your "race day," high-carb fuelling. Your body is primed to store glycogen efficiently here.

Ovulation (days 14-16)

You may feel a surge of energy. Keep up the intensity and the carbs.

Luteal phase (days 15-28)

Progesterone rises and so does your core temperature and resting heart rate. You might feel like you’re working harder for the same speed. During this phase, a woman’s body actually burns about 100-300 extra calories a day just at rest, according to Kirsten Nunez at MareaWellness.

Since your metabolic rate increases slightly during the luteal phase, don't ignore the extra hunger. Add in a healthy snack when needed.

Also, because you run hotter in this phase, be aggressive with hydration and sodium, especially for indoor training.

Perimenopause/menopause

If you’re in perimenopause or menopause, you’ll want to prioritize protein timing and dosage to combat age-related muscle loss.

Recovery nutrition

No workout is complete without good recovery nutrition, and this is just as important for women.

This means rehydrating with electrolytes, replenishing those glycogen stores with a little bit more carbs and eating protein to repair and support muscle growth.

It’s easy to skip this if you’re time crunched after your workout (and who isn’t – especially if you’re a busy mom or trying to get out the door to work). At the very least, a glass of chocolate milk will help you get by until you can get in a real meal later.