Comment bien préparer son étape cyclotouristique

How to prepare your tourist bike ride


Biking tours usually cover distances of between 60 and 180km, or sometimes more. Whether you simply want to enjoy the landscapes or set a good performance, eating the right food before you set off will guarantee a more enjoyable ride. Close-up on our advice for the week preceding your cycling tour.

D-7: Hydration and carbohydrates take top priority

Increase your consumption of carbohydrates to build up your energy reserves as much as possible. The higher your reserves, the longer you can pedal.


Prefer complex carbohydrates (pasta, rice, potatoes, etc.) with every meal.

Drink as much as you can to avoid the risk of dehydration, which will impact your performance and may result in cramps and injury.


Drink at least 1.5 litres of water every day. Drink even more in hot weather and when training.

D-1: The night before

The night before's meal should include mainly starchy foods. It should be light, with limited fats (butter, cream, sauces, etc.). This meal must not produce any digestive pains.

Meal idea:

  • Chicken
  • Pasta,
  • Ratatouille,
  • Yoghurt and/or fruit purée
  • Water

H-3: Getting ready to set off

The last meal must be high in carbohydrates, and easy to digest (limit fibre and fat). It should be taken 3 hours before the start to ensure it is properly digested and to avoid any pain when riding.

Breakfast idea:

  • A hot drink
  • Supercake : an energy cake, high in carbohydrates and especially easy to digest
  • Fruit, fruit purée or fruit juice.

It's time to go. Now, you are all set for a perfect ride. Have fun!

Marie Fauchille
Dietician | Nutritionist
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Water accounts for 60% of the weight of a human being. It is the main component of our body. Therefore, dehydration can have a serious effect on the body, because water intervenes in a many of the chemical reactions that make our body function properly. All forms of physical activity produce heat that must be eliminated. This is the reason why we perspire, a phenomenon that incurs the risk of dehydration.

sucres lents

The body is mostly made up of water (60%), proteins, lipids, minerals and carbohydrates. * All these elements come from food and are either used to provide the necessary energy for the body to function properly, or combine to form the tissues which make up organs.