We cyclists, whether hitting the open road or crushing it on virtual platforms like Rouvy, are always looking for that edge. But often, the secret weapon isn’t some fancy gadget or expensive gear, it’s found in the food we eat and the rest we prioritize.

As a member of the Muckers Worldwide team on Rouvy, I’ve learned that nutrition, rest, and recovery are the cornerstones of performance. Let’s break down how these factors can make or break your ride.

Protein Power: Building a Stronger Cyclist

Protein is essential, especially for those intense Rouvy races and long outdoor rides. It repairs the microscopic muscle tears that occur during exercise, rebuilding them stronger.

Recently, I experienced a performance dip on Rouvy after cutting eggs from my lunch. This seemingly small change, combined with increased daily activity, likely reduced my protein intake, hindering recovery and affecting my performance.

Key takeaway: Prioritize protein throughout your day! Include lean meats, fish, Greek yogurt, beans, or lentils in your meals and snacks.

Beyond Protein: A Balanced Approach

While protein is crucial, it’s just one part of the nutrition equation. Here’s the full picture:

• Carbohydrates: Your primary fuel source. Opt for complex carbs like whole grains, fruits, and vegetables for sustained energy.
• Healthy Fats: Essential for hormone production and nutrient absorption. Include avocados, nuts, and olive oil in your diet.
• Hydration: Dehydration leads to fatigue and decreased power. Drink water consistently throughout the day, not just on rides.
• Electrolytes: Replenish electrolytes lost through sweat, especially on long or intense rides, with electrolyte drinks or snacks.

Rest and Recovery: Recharging Your Engine

Just like any machine, your body needs downtime to function optimally.

• Sleep: Aim for 7-9 hours of quality sleep nightly for muscle repair and energy replenishment.
• Active Recovery: Light activities like walking or easy spinning promote blood flow and aid recovery.
• Rest Days: Incorporate complete rest days into your training plan to allow for full recovery.
• Listen to Your Body: Pay attention to signs of overtraining and adjust your plan accordingly.

Fueling Your Success

Whether you’re a seasoned racer or a beginner, remember that nutrition, rest, and recovery are the foundations of cycling performance. By fueling your body correctly and prioritizing downtime, you’ll unlock your true potential and enjoy every ride to the fullest.

Join me in the pursuit of cycling excellence, both on and off the bike. Let’s fuel our bodies, rest our minds, and conquer those roads together!