{"id":2255,"date":"2024-07-13T09:44:52","date_gmt":"2024-07-13T09:44:52","guid":{"rendered":"https:\/\/www.portvelo.co.uk\/blog\/?p=2255"},"modified":"2024-07-13T09:48:16","modified_gmt":"2024-07-13T09:48:16","slug":"cycling-nutrition-fuelling-your-ride","status":"publish","type":"post","link":"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/","title":{"rendered":"Cycling Nutrition | Fuelling Your Ride"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_79_2 counter-hierarchy ez-toc-counter ez-toc-transparent ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Cycling_Nutrition_Fuelling_Your_Ride\" >Cycling Nutrition | Fuelling Your Ride<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Key_Takeaways\" >Key Takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#The_Basics_of_Cycling_Nutrition\" >The Basics of Cycling Nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Cycling_Nutrition_for_Different_Types_of_Rides\" >Cycling Nutrition for Different Types of Rides<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Pre-Ride_Nutrition\" >Pre-Ride Nutrition<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Pre-Ride_Snack_Ideas\" >Pre-Ride Snack Ideas:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Vanilla_Berry_Smoothie_Bowl\" >Vanilla &amp; Berry Smoothie Bowl<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#During-Ride_Nutrition\" >During-Ride Nutrition<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Energy_Gels\" >Energy Gels<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Pros\" >Pros:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Cons\" >Cons:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Usage_Tips\" >Usage Tips:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Energy_Drinks\" >Energy Drinks<\/a><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><ul class='ez-toc-list-level-5' ><li class='ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Pros-2\" >Pros:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Cons-2\" >Cons:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-5'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Usage_Tips-2\" >Usage Tips:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#DIY_Energy_Drink_Recipe\" >DIY Energy Drink Recipe<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#During-Ride_Snack_Ideas\" >During-Ride Snack Ideas:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#No-Bake_PB_Choc_Protein_Bars\" >No-Bake PB &amp; Choc Protein Bars<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Post-Ride_Recovery\" >Post-Ride Recovery<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Post-Ride_Recovery_Ideas\" >Post-Ride Recovery Ideas:<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Berry_Chia_Yoghurt\" >Berry &amp; Chia Yoghurt<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Supplements_for_Cyclists\" >Supplements for Cyclists<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Common_Nutrition_Mistakes_Cyclists_Make\" >Common Nutrition Mistakes Cyclists Make<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Frequently_Asked_Questions_FAQs\" >Frequently Asked Questions (FAQs)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Cycling_Nutrition_Fuelling_Your_Ride\"><\/span>Cycling Nutrition | Fuelling Your Ride<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>As a cycling enthusiast, you know that proper cycling nutrition can make or break your ride. Whether you&#8217;re tackling a challenging mountain route or embarking on a multi-day cycling tour, what you eat and drink plays a crucial role in your performance and enjoyment. In this comprehensive guide, we&#8217;ll explore the ins and outs of cycling nutrition, helping you fuel your rides for peak performance.<\/p>\n<p>Cycling nutrition shouldn\u2019t be so complicated, however it is not always so intuitive, so we have identified some key takeaways you need to get yourself going:<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Key_Takeaways\"><\/span>Key Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ol>\n<li><strong>Balanced Macronutrients<\/strong>: Aim for 55-65% carbohydrates, 15-20% protein, and 20-30% fats in your daily diet.<\/li>\n<li><strong>Pre-Ride Fuel<\/strong>: Eat a carb-rich meal 2-3 hours before riding, or a light snack 30-60 minutes before.<\/li>\n<li><strong>During-Ride Nutrition<\/strong>: For rides over 90 minutes, consume 30-60g of carbohydrates per hour and drink 400-800ml of fluid per hour.<\/li>\n<li><strong>Post-Ride Recovery<\/strong>: Within 30 minutes after your ride, consume 20-25g of protein and 1-1.2g of carbs per kg of body weight.<\/li>\n<li><strong>Hydration is Key<\/strong>: Start hydrating well before your ride and maintain fluid intake during and after riding.<\/li>\n<li><strong>Nutrient Timing Matters<\/strong>: Adjust your nutrition strategy based on ride duration and intensity for optimal performance.<\/li>\n<li><strong>Whole Foods First<\/strong>: While supplements can be beneficial, prioritize a balanced diet of whole foods for your nutritional needs.<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Basics_of_Cycling_Nutrition\"><\/span>The Basics of Cycling Nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Before diving into specific strategies, let&#8217;s review the fundamental components of a cyclist&#8217;s diet:<\/p>\n<ol>\n<li><strong>Carbohydrates<\/strong>: Your body&#8217;s primary source of quick energy, essential for maintaining intensity during rides.<\/li>\n<li><strong>Proteins<\/strong>: Crucial for muscle repair and recovery, especially after long or intense rides.<\/li>\n<li><strong>Fats<\/strong>: Provide sustained energy, particularly important for endurance cycling.<\/li>\n<li><strong>Micronutrients<\/strong>: Vitamins and minerals that support overall health and various bodily functions.<\/li>\n<li><strong>Hydration<\/strong>: Often overlooked but critical for performance and safety.<\/li>\n<\/ol>\n<p><strong>Macronutrient Needs for Cyclists<\/strong><\/p>\n<table>\n<thead>\n<tr>\n<th>Macronutrient<\/th>\n<th>Daily Intake (% of total calories)<\/th>\n<th>Primary Function<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Carbohydrates<\/td>\n<td>55-65%<\/td>\n<td>Quick energy for rides<\/td>\n<\/tr>\n<tr>\n<td>Proteins<\/td>\n<td>15-20%<\/td>\n<td>Muscle repair and recovery<\/td>\n<\/tr>\n<tr>\n<td>Fats<\/td>\n<td>20-30%<\/td>\n<td>Sustained energy, hormone production<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"Cycling_Nutrition_for_Different_Types_of_Rides\"><\/span>Cycling Nutrition for Different Types of Rides<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Your nutritional needs will vary depending on the type and duration of your ride:<\/p>\n<p><strong>Short, High-Intensity Rides (&lt; 90 minutes)<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Focus on pre-ride nutrition and hydration<\/li>\n<li>Generally no need for during-ride nutrition<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Long-Distance Endurance Rides (&gt; 90 minutes)<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Emphasize carbohydrate intake before and during the ride<\/li>\n<li>Pay extra attention to hydration and electrolyte balance<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Multi-Day Cycling Tours<\/strong><\/p>\n<ul>\n<li style=\"list-style-type: none;\">\n<ul>\n<li>Prioritize recovery nutrition between rides<\/li>\n<li>Focus on balanced meals to support multiple days of riding<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p><strong>Nutrition Strategies for Different Ride Types<\/strong><\/p>\n<table cellspacing=\"0\" cellpadding=\"0\">\n<tbody>\n<tr>\n<td valign=\"middle\"><strong>Ride Type<\/strong><\/td>\n<td valign=\"middle\"><strong>Pre-Ride<\/strong><\/td>\n<td valign=\"middle\"><strong>During Ride<\/strong><\/td>\n<td valign=\"middle\"><strong>Post-Ride<\/strong><\/td>\n<\/tr>\n<tr>\n<td valign=\"middle\">Short (&lt;90 min)<\/td>\n<td valign=\"middle\">Light snack<\/td>\n<td valign=\"middle\">Water<\/td>\n<td valign=\"middle\">Normal meal<\/td>\n<\/tr>\n<tr>\n<td valign=\"middle\">Endurance (&gt;90 min)<\/td>\n<td valign=\"middle\">Carb-rich meal<\/td>\n<td valign=\"middle\">30-60g carbs\/hour, electrolytes<\/td>\n<td valign=\"middle\">Recovery snack + meal<\/td>\n<\/tr>\n<tr>\n<td valign=\"middle\">Multi-Day Tour<\/td>\n<td valign=\"middle\">Carb-rich meal<\/td>\n<td valign=\"middle\">30-60g carbs\/hour, electrolytes<\/td>\n<td valign=\"middle\">Immediate recovery snack, nutrient-dense meal<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2><span class=\"ez-toc-section\" id=\"Pre-Ride_Nutrition\"><\/span>Pre-Ride Nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>What you eat before a ride can significantly impact your performance. Here are some key points to remember:<\/p>\n<ol>\n<li><strong>Timing<\/strong>: Eat a substantial meal 2-3 hours before your ride, or a lighter snack 30-60 minutes before.<\/li>\n<li><strong>Composition<\/strong>: Focus on easily digestible carbohydrates with a moderate amount of protein.<\/li>\n<li><strong>Hydration<\/strong>: Begin hydrating several hours before your ride to ensure you start well-hydrated.<\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Pre-Ride_Snack_Ideas\"><\/span>Pre-Ride Snack Ideas:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Banana with peanut butter<\/li>\n<li>Greek yogurt with berries and granola<\/li>\n<li>Oatmeal with honey and sliced almonds<\/li>\n<\/ul>\n<p>Try this quick and easy recipe from our snack guide:<\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-2275 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Berry-Smoothie.png\" alt=\"cycling nutrition a berry smoothie\" width=\"890\" height=\"995\" \/><noscript><img decoding=\"async\" class=\"alignnone wp-image-2275 size-full lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Berry-Smoothie.png\" alt=\"cycling nutrition a berry smoothie\" width=\"890\" height=\"995\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Berry-Smoothie.png 890w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Berry-Smoothie-268x300.png 268w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Berry-Smoothie-768x859.png 768w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Berry-Smoothie-600x671.png 600w\" sizes=\"(max-width: 890px) 100vw, 890px\" \/><\/noscript><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Vanilla_Berry_Smoothie_Bowl\"><\/span>Vanilla &amp; Berry Smoothie Bowl<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li>30g Vanilla Whey or Plant Protein (1 Scoop)<\/li>\n<li>1 cup Frozen Berries<\/li>\n<li>150ml Semi-Skimmed or Plant Milk<\/li>\n<li>1 handful Fresh Berries<\/li>\n<\/ul>\n<p>Blend the protein, milk, and frozen berries. Top with fresh berries for a nutritious, pre-ride boost!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"During-Ride_Nutrition\"><\/span>During-Ride Nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Proper fuelling during your ride is crucial, It is known, that the main reason you \u2018bonk\u2019 is due to diminishing energy stores. The body uses carbs and fat for energy, although it mixes both, carbs are the preferred energy source. The key is to start early when it comes to fuelling in your race.<\/p>\n<blockquote><p><strong>Consume 30g to 60g per hour to sustain performance.<\/strong><\/p><\/blockquote>\n<p>Research shows consuming 30-60g of carbs per hour maintain blood glucose levels and helps you continue to perform. This does have a limit, your body cannot physically absorb over 60g of carbs per hour. However, when you combine sources, such as maltodextrin and fructose, you can utilise up to 90g of carbs per hour and some athletes have been able to consume 120g of crabs per hour.<\/p>\n<p>This is a huge amount of carbs for your body to take on and may cause stomach discomfort (it&#8217;s important you\u2019ve trained your body to tolerate such an amount).<\/p>\n<blockquote><p><strong>If you are waiting to take your first gel or drink until an hour into your race, your glycogen stores will already be depleting.<\/strong><\/p><\/blockquote>\n<p>During the ride you can take your energy in different forms. It is also important you hydrate well, Drink 500-1000ml of water per hour, depending on temperature and intensity. Most riders opt for a combination of energy drinks and gels whilst combining electrolytes in the bottle too. It is sensible to try and add real foods into your on bike routine, as these tend not to cause digestive issues. One note of caution is to limit the amount of high fibre foods.<\/p>\n<p>&nbsp;<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-2263 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/image-1.svg\" alt=\"a timeline\" width=\"800\" height=\"400\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-2263 lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/image-1.svg\" alt=\"a timeline\" width=\"800\" height=\"400\" \/><\/noscript><\/p>\n<p>For long rides or high-intensity sessions, many cyclists turn to energy gels and sports drinks for quick, easily digestible fuel. Let&#8217;s explore these options:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Energy_Gels\"><\/span>Energy Gels<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Energy gels are concentrated sources of carbohydrates designed for rapid absorption.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Pros\"><\/span><strong>Pros:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li>Convenient and portable<\/li>\n<li>Quick energy boost<\/li>\n<li>Easy to consume while riding<\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"Cons\"><\/span><strong>Cons:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li>Can cause digestive issues for some<\/li>\n<li>Often high in sugar<\/li>\n<li>Some require water for proper digestion<\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"Usage_Tips\"><\/span><strong>Usage Tips:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li>Consume with water to aid digestion and prevent dehydration<\/li>\n<li>Start with one gel per hour and adjust based on your needs and tolerance<\/li>\n<li>Test different brands during training<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"Energy_Drinks\"><\/span>Energy Drinks<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-2281 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Cyclist-Drinking-Water-1024x683.jpg\" alt=\"cyclist stood next to bike drinking from bottle\" width=\"1024\" height=\"683\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-large wp-image-2281 lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Cyclist-Drinking-Water-1024x683.jpg\" alt=\"cyclist stood next to bike drinking from bottle\" width=\"1024\" height=\"683\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Cyclist-Drinking-Water-1024x683.jpg 1024w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Cyclist-Drinking-Water-300x200.jpg 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Cyclist-Drinking-Water-768x512.jpg 768w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Cyclist-Drinking-Water-1536x1024.jpg 1536w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Cyclist-Drinking-Water-2048x1365.jpg 2048w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Cyclist-Drinking-Water-600x400.jpg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/p>\n<p>Sports drinks provide a mix of carbohydrates, electrolytes, and fluids.<\/p>\n<h5><span class=\"ez-toc-section\" id=\"Pros-2\"><\/span><strong>Pros:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li>Combines hydration with energy<\/li>\n<li>Replaces electrolytes lost through sweat<\/li>\n<li>Can be more palatable than plain water during long rides<\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"Cons-2\"><\/span><strong>Cons:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li>Often high in sugar<\/li>\n<li>Can be expensive compared to homemade alternatives<\/li>\n<li>Some contain unnecessary additives<\/li>\n<\/ul>\n<h5><span class=\"ez-toc-section\" id=\"Usage_Tips-2\"><\/span><strong>Usage Tips:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h5>\n<ul>\n<li>Choose drinks with 4-8% carbohydrate concentration for optimal absorption<\/li>\n<li>For rides under 90 minutes, water is usually sufficient<\/li>\n<li>Consider making your own sports drink with a mix of water, salt, and fruit juice<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"DIY_Energy_Drink_Recipe\"><\/span>DIY Energy Drink Recipe<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Try this homemade energy drink:<\/p>\n<ul>\n<li>500ml water<\/li>\n<li>1\/4 tsp salt<\/li>\n<li>2 tbsp honey or maple syrup<\/li>\n<li>2 tbsp lemon juice<\/li>\n<\/ul>\n<p>Mix all ingredients until dissolved. Adjust sweetness to taste.<\/p>\n<p>Remember, while gels and energy drinks can be beneficial, they shouldn&#8217;t replace a balanced nutrition strategy. Use them as supplements to real food, especially on longer rides.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"During-Ride_Snack_Ideas\"><\/span>During-Ride Snack Ideas:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Energy gels or chews<\/li>\n<li>Banana<\/li>\n<li>PB&amp;J sandwich quarters<\/li>\n<li>Homemade energy bars (recipe below)<\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"No-Bake_PB_Choc_Protein_Bars\"><\/span>No-Bake PB &amp; Choc Protein Bars<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2274 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Chocolate-PB-Brownie.png\" alt=\"chocolate brownie\" width=\"890\" height=\"994\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2274 lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Chocolate-PB-Brownie.png\" alt=\"chocolate brownie\" width=\"890\" height=\"994\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Chocolate-PB-Brownie.png 890w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Chocolate-PB-Brownie-269x300.png 269w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Chocolate-PB-Brownie-768x858.png 768w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Chocolate-PB-Brownie-600x670.png 600w\" sizes=\"(max-width: 890px) 100vw, 890px\" \/><\/noscript><\/p>\n<p>(Makes 8 servings)<\/p>\n<ul>\n<li>2 cups Oats<\/li>\n<li>1 cup Vanilla Whey or Plant Protein<\/li>\n<li>1\/2 cup Semi-Skimmed Milk<\/li>\n<li>3 tbsp Honey<\/li>\n<li>2 tbsp Peanut Butter<\/li>\n<li>4 tbsp Dried Fruit<\/li>\n<li>2 tbsp Mixed Nuts, chopped<\/li>\n<li>100g 70% Dark Chocolate<\/li>\n<\/ul>\n<p>Mix ingredients, press into a tray, top with melted dark chocolate, and refrigerate before cutting into bars.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Post-Ride_Recovery\"><\/span>Post-Ride Recovery<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Before you put your feet up and tuck into your favourite beverage, there are some things we recommend doing before:<\/p>\n<p>What you eat after your ride is just as important as what you eat before and during. Here&#8217;s why:<\/p>\n<ol>\n<li><strong>Recovery Window<\/strong>: Your body is most receptive to nutrients in the 30-60 minutes following your ride.<\/li>\n<li><strong>Protein Intake<\/strong>: Aim for 20-25g of protein to support muscle repair and growth.<\/li>\n<li><strong>Carbohydrate Replenishment<\/strong>: Consume 1-1.2g of carbs per kg of body weight to replenish glycogen stores.<\/li>\n<\/ol>\n<p>These play important roles in recovery. Protein is the main nutrient associated with recovery and training changes. Get into the habit of having 15-20g protein with your post-training snack or meal (e.g. 500ml milk or recovery shake, see below), and then again with each meal throughout the remainder of the day. The best way to ensure you don&#8217;t miss the optimal windows for recovery try adding a recovery shake into your post activity routine.<\/p>\n<p>Carbs are also extremely important for the recovery process. Unless you are partaking in very low exercise, the body will mostly be using carbs for fuel. If you have 24 hours between sessions, ensure you have a carb-rich snack or meal within an hour of finishing, and then continue to include this throughout the day.<\/p>\n<p>Finally, it is seriously important to include fruit and vegetables into your post race meal. This can help recover inflammation and stress as fruit and vegetables contain antioxidants. Look for brightly coloured fruit and veg, and ensure you have at least five to seven portions a day.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Post-Ride_Recovery_Ideas\"><\/span>Post-Ride Recovery Ideas:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>Chocolate milk<\/li>\n<li>Chicken and avocado sandwich<\/li>\n<li>Greek yogurt with granola and fruit<\/li>\n<\/ul>\n<p>Try this nutrient-packed recovery snack:<\/p>\n<h4><span class=\"ez-toc-section\" id=\"Berry_Chia_Yoghurt\"><\/span>Berry &amp; Chia Yoghurt<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li>4 tbsp 0% Fat Greek Yoghurt<\/li>\n<li>15g Vanilla Whey or Plant Protein Powder<\/li>\n<li>1 tbsp Chia Seeds<\/li>\n<li>1\/2 cup Berries, fresh\/frozen<\/li>\n<\/ul>\n<p>Mix ingredients and enjoy for a protein-rich, antioxidant-packed recovery snack!<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Supplements_for_Cyclists\"><\/span>Supplements for Cyclists<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2285 size-large lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Supplement-Gel-e1720862673431-1024x941.png\" alt=\"gel capsules containing oil\" width=\"1024\" height=\"941\" \/><noscript><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2285 size-large lazyload\" src=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Supplement-Gel-e1720862673431-1024x941.png\" alt=\"gel capsules containing oil\" width=\"1024\" height=\"941\" srcset=\"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Supplement-Gel-e1720862673431-1024x941.png 1024w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Supplement-Gel-e1720862673431-300x276.png 300w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Supplement-Gel-e1720862673431-768x706.png 768w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Supplement-Gel-e1720862673431-600x551.png 600w, https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Supplement-Gel-e1720862673431.png 1284w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/noscript><\/p>\n<p>While a balanced diet should be your primary source of nutrients, certain supplements can benefit cyclists:<\/p>\n<ol>\n<li><strong>Protein Powder<\/strong>: Convenient for post-ride recovery, especially when whole food options aren&#8217;t readily available.<\/li>\n<li><strong>Branch Chain Amino Acids (BCAAs)<\/strong>: May help reduce fatigue and support muscle recovery.<\/li>\n<li><strong>Omega-3<\/strong>: Aids in reducing inflammation and supporting overall health.<\/li>\n<li><strong>Vitamin B Complex<\/strong>: Supports energy production and nerve function.<\/li>\n<li><strong>Magnesium<\/strong>: Helps prevent muscle cramps and supports bone health.<\/li>\n<\/ol>\n<p>Remember, it&#8217;s always best to consult with a healthcare professional before starting any new supplement regimen.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Common_Nutrition_Mistakes_Cyclists_Make\"><\/span>Common Nutrition Mistakes Cyclists Make<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Avoid these common pitfalls to optimize your cycling performance:<\/p>\n<ol>\n<li><strong>Undereating<\/strong>: Not consuming enough calories can lead to bonking or hitting the wall.<\/li>\n<li><strong>Overhydrating<\/strong>: Drinking too much water without electrolytes can lead to hyponatremia.<\/li>\n<li><strong>Neglecting Recovery Nutrition<\/strong>: Skipping post-ride meals can hinder recovery and adaptation.<\/li>\n<li><strong>Relying Too Heavily on Processed Foods<\/strong>: While convenient, whole foods provide a broader range of nutrients.<\/li>\n<li><strong>Improper Timing<\/strong>: Eating too close to ride time can cause gastric distress.<\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_FAQs\"><\/span>Frequently Asked Questions (FAQs)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><strong>Q: How soon before a ride should I eat?<\/strong><\/p>\n<p>A: For a substantial meal, aim for 2-3 hours before your ride. For a light snack, 30-60 minutes before is ideal.<\/p>\n<p><strong>Q: Do I need to eat during short rides (less than 90 minutes)?<\/strong><\/p>\n<p>A: For rides under 90 minutes, proper pre-ride nutrition and hydration are usually sufficient. Focus on staying hydrated during the ride.<\/p>\n<p><strong>Q: What&#8217;s the best way to stay hydrated during a long ride?<\/strong><\/p>\n<p>A: Aim to drink 400-800ml of fluid per hour, depending on temperature and intensity. For rides over 2 hours, consider electrolyte-enhanced drinks.<\/p>\n<p><strong>Q: Are energy gels necessary for cycling?<\/strong><\/p>\n<p>A: Energy gels can be convenient for quick carbohydrate intake during longer rides, but they&#8217;re not necessary. Whole food alternatives like bananas or homemade energy bars can work well too.<\/p>\n<p><strong>Q: How important is protein for cyclists?<\/strong><\/p>\n<p>A: Protein is crucial for muscle repair and recovery, especially after long or intense rides. Aim for 20-25g of protein in your post-ride meal or snack.<\/p>\n<p><strong>Q: Can I lose weight while training for a cycling event?<\/strong><\/p>\n<p>A: Yes, but it requires careful balance. Focus on creating a small calorie deficit while ensuring you&#8217;re still fuelling adequately for your training rides. Consult with a sports nutritionist for personalised advice.<\/p>\n<p><strong>Q: Are there any supplements that are particularly beneficial for cyclists?<\/strong><\/p>\n<p>A: While a balanced diet should be the priority, some cyclists may benefit from supplements like protein powder, BCAAs, omega-3s, and beta-alanine. Always consult with a healthcare professional before starting any supplement regimen.<\/p>\n<p><strong>Q: How do I avoid &#8216;bonking&#8217; or &#8216;hitting the wall&#8217; during long rides?<\/strong><\/p>\n<p>A: Prevent bonking by properly fuelling before your ride, consuming 30-60g of carbs per hour during rides over 90 minutes, and staying well-hydrated throughout.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Proper nutrition is a cornerstone of cycling performance. By understanding your body&#8217;s needs and implementing these strategies, you&#8217;ll be well-equipped to fuel your rides effectively. Remember, everyone&#8217;s nutritional needs are slightly different, so don&#8217;t be afraid to experiment and find what works best for you. Maybe you have a special recipe for a food you swear by and are happy to share or want to know more, comment below.<\/p>\n<p>Whether you&#8217;re joining us for a challenging mountain tour or one of our more leisurely classic multi-day tours, applying these nutrition principles will help ensure you&#8217;re at your best. Happy cycling, and we hope to see you on a <a href=\"https:\/\/www.portvelo.co.uk\/collections\/tours\">Port Velo tour<\/a> soon!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cycling Nutrition | Fuelling Your Ride As a cycling enthusiast, you know that proper cycling nutrition can make or break your ride. Whether you&#8217;re tackling a challenging mountain route or embarking on a multi-day cycling tour, what you eat and &hellip; <a href=\"https:\/\/www.portvelo.co.uk\/blog\/cycling-nutrition-fuelling-your-ride\/\">Continued<\/a><\/p>\n","protected":false},"author":2,"featured_media":2282,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","advgb_blocks_editor_width":"","advgb_blocks_columns_visual_guide":"","footnotes":""},"categories":[21,12,16,17],"tags":[22,29,33,28,30],"class_list":["post-2255","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-beginners-guides","category-cycling","category-health-and-fitness","category-tips-and-advice","tag-cycling","tag-fitness","tag-nutrition","tag-tips-advice","tag-training"],"author_meta":{"display_name":"Simon","author_link":"https:\/\/www.portvelo.co.uk\/blog\/author\/simon\/"},"featured_img":"https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-300x184.jpg","uagb_featured_image_src":{"full":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-scaled.jpg",2560,1573,false],"thumbnail":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-150x150.jpg",150,150,true],"medium":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-300x184.jpg",300,184,true],"medium_large":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-768x472.jpg",768,472,true],"large":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-1024x629.jpg",1024,629,true],"1536x1536":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-1536x944.jpg",1536,944,true],"2048x2048":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-2048x1258.jpg",2048,1258,true],"widget-thumb":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-80x50.jpg",80,50,true],"woocommerce_thumbnail":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-300x300.jpg",300,300,true],"woocommerce_single":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-600x369.jpg",600,369,true],"woocommerce_gallery_thumbnail":["https:\/\/www.portvelo.co.uk\/blog\/wp-content\/uploads\/2024\/07\/Three-Cyclists-TT-BW-100x100.jpg",100,100,true]},"uagb_author_info":{"display_name":"Simon","author_link":"https:\/\/www.portvelo.co.uk\/blog\/author\/simon\/"},"uagb_comment_info":2,"uagb_excerpt":"Cycling Nutrition | Fuelling Your Ride As a cycling enthusiast, you know that proper cycling nutrition can make or break your ride. Whether you&#8217;re tackling a challenging mountain route or embarking on a multi-day cycling tour, what you eat and &hellip; Continued","coauthors":[],"tax_additional":{"categories":{"linked":["<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/beginners-guides\/\" class=\"advgb-post-tax-term\">Beginners Guides<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/cycling\/\" class=\"advgb-post-tax-term\">Cycling<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/health-and-fitness\/\" class=\"advgb-post-tax-term\">Health &amp; Fitness<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">Tips &amp; Advice<\/a>"],"unlinked":["<span class=\"advgb-post-tax-term\">Beginners Guides<\/span>","<span class=\"advgb-post-tax-term\">Cycling<\/span>","<span class=\"advgb-post-tax-term\">Health &amp; Fitness<\/span>","<span class=\"advgb-post-tax-term\">Tips &amp; Advice<\/span>"]},"tags":{"linked":["<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">Cycling<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">fitness<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">Nutrition<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">Tips &amp; Advice<\/a>","<a href=\"https:\/\/www.portvelo.co.uk\/blog\/category\/tips-and-advice\/\" class=\"advgb-post-tax-term\">training<\/a>"],"unlinked":["<span class=\"advgb-post-tax-term\">Cycling<\/span>","<span class=\"advgb-post-tax-term\">fitness<\/span>","<span class=\"advgb-post-tax-term\">Nutrition<\/span>","<span class=\"advgb-post-tax-term\">Tips &amp; Advice<\/span>","<span class=\"advgb-post-tax-term\">training<\/span>"]}},"comment_count":"0","relative_dates":{"created":"Posted 2 years ago","modified":"Updated 2 years ago"},"absolute_dates":{"created":"Posted on July 13, 2024","modified":"Updated on July 13, 2024"},"absolute_dates_time":{"created":"Posted on July 13, 2024 9:44 am","modified":"Updated on July 13, 2024 9:48 am"},"featured_img_caption":"","series_order":"","_links":{"self":[{"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/posts\/2255","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/comments?post=2255"}],"version-history":[{"count":25,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/posts\/2255\/revisions"}],"predecessor-version":[{"id":2296,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/posts\/2255\/revisions\/2296"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/media\/2282"}],"wp:attachment":[{"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/media?parent=2255"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/categories?post=2255"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.portvelo.co.uk\/blog\/wp-json\/wp\/v2\/tags?post=2255"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}