89. Fuelling stories from Zwift Community Live 2025 in Mallorca
Transformative Nutrition for Peak Performance with Meredith Andrew
In this episode, I share my experiences as a ride leader during the zwift Community Live event in Mallorca. I dive into the challenges of maintaining proper nutrition and recovery during long rides and discuss how things don't always go as planned. I highlight the complexities of fueling strategies tailored to different ride intensities and emphasize the critical importance of mid-ride and immediate post-ride recovery. Through a real-time example of extended wait times during a ride, I illustrate how easily nutritional plans can falter. I also provide practical advice on avoiding similar pitfalls and optimizing nutrition for both performance and recovery, helping you to fuel smarter and ride stronger.
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TRANSCRIPT
Mastering the Art of Cycling Nutrition: A Journey of Lessons Learned
Welcome back, cycling enthusiasts and nutrition fans! As a sports dietitian, one of the biggest misconceptions people have about me is the assumption that I always nail my nutrition every single time. In reality, despite doing a pretty good job of fuelling on and off the bike, there are times when things don't go quite to plan. Recently, I had such an experience that taught me invaluable lessons about fuelling correctly during long rides and recognising when to course correct. Let me take you through that humbling yet enlightening journey.
The Big Ride Experience
Last weekend, I had the privilege of being a ride leader at the Zwift Community Live event in Mallorca. Picture this: 350 riders from all around the world gathering to ride together after years of online camaraderie. It was a 10-year anniversary event, and it brought together everyone from Olympic athletes to average riders, all eager to experience the joy of cycling in person.
Each day presented three different ride options—Pretzel, Mega Pretzel, and Uber Pretzel. I was tasked with leading the Uber Pretzel group, clocking in at around 110 to 130 kilometres. These were long rides, stretching over six hours on some days. Typically, my fuelling strategy involves a mix of simple and complex carbohydrates, adapting to the intensity and duration of the ride. Solid foods are perfect for the moderate rides, while drinks and gels serve best when the pace picks up.
A Fuelling Blunder on Climb Day
On the final day—a sprawling event over nine hours—I found myself facing a unique challenge. Initially expecting to ride with a faster group, I was asked to lead a slower pace instead. The slower intensity provided an excellent opportunity for casual fuelling. However, the day stretched longer than I'd planned, catching me off-guard.
We tackled the scenic yet challenging Sa Calobra climb. Amidst the excitement of encouraging a fellow rider who was experiencing outdoor cycling for the first time, I made a critical oversight. As the day unraveled, I realised that I had not been fuelling adequately during the extended rest stops.
The Mid-Ride Misstep
Waiting at the top of the climb, expecting to head out shortly, saw me underestimate the duration there significantly. I’d arrived at the summit around 11:30 AM and didn't leave until 3:00 PM. The hours rolled on, and my body, thinking it was recovering, slipped into a depleted state. I had a couple of bars, but missed the opportunity for substantial refuelling due to an unexpected extended pause.
Descending towards the lunch stop, I suddenly found myself in the throes of a bonk—a cyclist's nightmare where blood sugar plummets unexpectedly. Despite having some sustenance on hand, it was a stark reminder of the importance of refuelling promptly and consistently throughout the ride, not just during the climbs.
Key Takeaways
This experience re-emphasised some critical pillars of nutrition during endurance cycling:
- Consistent Fuelling: Always carry extra fuel, such as gels or bars, especially when the ride is extended. Rigorous rides require more than planned, and being prepared can prevent energy crashes.
- Mindful Recovery: Even during prolonged stops, remember that your body still needs sustenance to prepare for the remaining distance and avoid falling into a recovery deficit.
- The Four Rs of Recovery: Rehydrate with fluids and electrolytes, rebuild muscles with protein, replace carbohydrate stores, and revitalise with nutrient-rich foods. These are the keystones of effective post-ride recovery.
Learning and Adaptation
These lessons push me to fine-tune my nutrition strategy continuously. Every ride is an opportunity to learn, adjust, and better understand how to fuel optimally under different circumstances.
Cycling is as much about the journey as it is about reaching the destination. Listening to your body, recognising its needs, and acting on that knowledge is crucial. So, whether you're a seasoned rider or just beginning, always remember: Perfect nutrition is a myth, but learning from every ride and adjusting accordingly is what paves the way to success.
Fuel your ride wisely, and see you in the saddle next time!
