Weekend Group Ride

A 2- or 3-hour weekend ride on flat/rolling roads will burn through most of your energy stores, so a carb-rich breakfast is essential. Pair grains with fruit, advises cycling coach John Hughes: “You can digest more carbs per hour from mixed sources.” Try oats with milk, berries, and banana.

15 per cent protein
60 per cent complex
carbohydrates/grains
20 per cent fruits
and vegetables
5 per cent fats

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