Prep Before You Pedal: Nutrition & Hydration Tips
By Ryan Biddix
As you prepare for Bicycle Across South Carolina, your excitement might be as high as your handlebars. But before you hit the open gravel roads and soak in those stunning South Carolina views, we must cover how to keep your body energized and hydrated as your bike’s tires are pumped. Think of these as a secret weapon to help you conquer those miles with a smile.
Hydration — Your Friend ‘Till The End
When trekking long miles, whether on foot or on wheels, hydration will be your friend ‘till the end. Make sure to sip often, don’t wait until you are thirsty. Habitually drinking water every half hour or at least at every rest stop will keep you stable. Water bottles or hydration packs are recommended, however, bring whatever works for you.
Plain water is great, but for longer rides, you’ll need to maintain your electrolyte levels. As these levels deplete throughout your ride, replace them with an electrolyte tablet or a sports drink. Avoid over-consuming water, that would be counterproductive and throw your levels way off balance.
Graze As The Cows Would
While hydration is vital, keeping your energy with the proper nutrients is just as important! Snack smart by bringing easy-to-carry food items such as trail mix, granola, or protein bars. Try mixing both carbohydrates and protein to deliver quick energy to your muscles. When cycling long distances, you’ll be burning calories like a furnace. Eat regularly, about every hour or so to maintain your caloric levels. Rest stops will be placed throughout the routes, so stop by and graze as the cows would!
Tune Your Body, Like Your Bike
Like a bike, your body has parts that need to be tuned up. Days before your journey, make it a habit to drink at least 2-3 liters of water a day. This is the typical range recommended for adult men and women. Taking time to properly hydrate days before will keep your organs lubricated and happy!
As for nutrition, start your day off right by cooking a well-balanced breakfast. Think homestyle— a plate filled with scrambled eggs, sizzling bacon, savory hash browns, creamy grits, buttered breads, and an assortment of fresh, colorful fruits. The possibilities are endless! For those early birds, breakfast and coffee will be provided each morning at the BASC base camp.
Recharge & Refuel
After crossing the finish line, you’ll be greeted with the cheers of our crew and the relief that you’ve made it back to base camp. How you decide to take care of yourself post-ride will determine how the rest of your night and the next day go.
Take this time to rehydrate and refuel. Stop by our dinner tent, the multiple drink coolers, or the bar to grab some delicious food and beverages while chatting with your friends about your favorite part of the route.
Recharge your body and mind with some light stretching or yoga. Join our resident yoga instructor, Carol Ross, and other riders to de-stress after a long, strenuous day of adventurous cycling.
Ultimately, long rides can be a bit of a rollercoaster— with highs, lows, and a bunch of wind in your face. But with the proper hydration and nutrition, you’ll zoom through the routes like a pro. So grab those water bottles, pack those snacks, and prepare for the journey of the year!
Basic nutritional information obtained from Mayo Clinic, 2024.
