PRE RIDE DRINKS AND SNACKS

Nuts

Fruit

Beetroot shot

‘You could have a handful of nuts or berries every hour or so, plus two or three coffees, green teas, fruit teas and water,’ says Ranchordas. ‘Add fresh fruit to water to flavour it too, and you could have a beetroot shot or juice around 90 minutes before the ride. Beetroot contains nitrates, which increase blood flow to working muscles to enhance endurance performance.’