How to... go night riding, ride roots like EWS pro Katy Winton, fuel your rides the right way, stay mobile in your o ce job and take a banger riding photo

What to eat and drink to stay energised and recover faster.

BEFORE

Start with a hearty and balanced breakfast. A big plate of toast, eggs, avocado and bacon will give you a good mix of carbs for energy plus fats and protein to keep you fuller for longer. Oats are a great quick alternative. Cook up porridge in the morning or save time by soaking them in milk overnight. Top with nuts, seeds or berries. Avoid sugary cereals, which will give a spike of energy but leave you hungry by the time you get to the trails.

MIDRIDE

Exercise can suppress the appetite, so you may only realise you need food when the dreaded bonk hits you (when your blood sugar falls too low and you feel like jelly). Avoid this by eating little and often. Cereal bars, bananas, trail mix and homemade lapjacks are all good. Don’t stuff your lunchtime sandwiches down in one go, because digesting all this food at once will leave you feeling lethargic. Keep up your luid intake throughout the ride.

POSTRIDE

After intense exercise, your glycogen stores will be depleted and your muscles sore. Your body is most receptive to food within 30 minutes of inishing, and the perfect recovery food is a 2:1:1 mix of carbs, sugar and protein. Shop-bought recovery shakes tend to be expensive and rammed full of sweeteners. Instead, try a nut butter sandwich loaded up with honey or jam and a banana.