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Cycling can be quite strenuous and might lead to health complications if you don't care of your diet and keep an eye on the liquids and calorie intake. It is better to err on the side of caution rather than land oneself in a jam for choosing wrong or inadequate diet & nutrition. Often overeating and opting for fast-foods or greasy foods might land you in bigger trouble.   A popular overseas cycling article says  a healthy well exercised body required adequate amount of foods well spaced  out  to save a person from dehydration and undue fatigue while cycling. 

India  being a tropical country when harsh Sun beats down almost 8 months of the year, regular intake of liquid, fiber, fruits along with steamed food is recommended by experts.

Cycling is not only a great way to stay fit and active, but it also offers a myriad of health benefits for individuals of all ages. Whether it's for leisure, commuting, or intense training, incorporating cycling into your routine can significantly improve physical and mental well-being. From cardiovascular advantages to joint-friendly exercises, cycling provides a holistic approach to health and fitness.

Scenic Road Bike


Cycling is a strenuous exercise  and eating the right kind of food and  having a regular  food intake regime would help tremendously in increasing the ride distance and endurance. Long distance daily rides of over 100 km is quite common among seasoned cyclists  Any journey that exceeds five hours needs careful planning in terms of what food to carry, water intake  and fruits  besides a packet or two of trail  mix. Careful packing of dry and wet ration should precede any long distance cycling trip. The way side food on way tend to be expensive and may not suit a delicate stomach. Better to  keep your options open. Also during Covid times, wayside food is strictly off  limits! 

Cyclists Eating Plan

first rule: Keep eating small quantities by following the following regime 

Breakfast - Porridge oats/eggs and salads

  • Mid morning snack - Fruit/Yogurt

  • Lunch -  Parathas, rice bowl, vegetables   bread sandwich 

  • Mid afternoon snack - a piece of fruit/pack of unsalted nuts. Probably some vada! 

  • Evening meal - A piece of chicken/ fish/other lean meat with Rice/Pasta/Vegetables

  • Pre bedtime - A milky drink before bed

Group of Road Bikers

Staying fit for great cycling 

Great cycling also means great health and keeping fitness  for long distance and regular rides required certain careful planning of not just your food intake regime but also exercise regime. 

  • Before you begin cycling start with light exercises at home.

  • If you are a Gym goer keep your Gym attendance preferably after  you return from cycling

  • while cycling try to keep your spine erect as far as possible

  • Also give a break after every 5 kilimetres or  half an hour of cycling and walk pushing the cycle 

  • Better still park the cycle and  jog for about 10 minutes 

Mental Health Benefits

Stress Reduction

Cycling in natural surroundings promotes relaxation, reduces stress levels, and enhances overall mental well-being.

Mood Enhancement

Regular cycling stimulates the release of endorphins, improving mood and reducing symptoms of anxiety and depression.

Boosted Confidence

Achieving cycling milestones and overcoming challenges can boost self-esteem and confidence, contributing to a positive mindset.

There is  plenty of publicly available videos on YouTube, Vimeo and such other popular web service providers . We have provided a sample of two videos to introduce some stretches needed for cyclists

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