Nutrition: How to maximise your energy levels on tour

Helping our guests get the most out of their cycling tour experience is paramount to our team. By eating well on tour, it can help your recovery, energy levels and even your immunity. These points have been put together by our team member Megan Reynolds who is a qualified Dietitian. This not intended to be a list of do’s and don’ts and is a general guideline for eating throughout the day on tour.

1. Ensure you are drinking plenty of fluids during the day. It sounds obvious but this is one area most of us could improve on:


– Start your day hydrated by drinking some water in your room and/or at breakfast

– Throughout the day, sip on fluids. Bear in mind you may need more when the weather is hot.

– Electrolytes are not necessary, however, they will help give you extra sodium and carbohydrate. You could try taking one water bottle and one electrolyte bottle especially when the weather is hotter or you have a particularly hard day ahead of you.

– Otherwise, water is the best fluid.

– The best way to tell if you are hydrated is that you have straw-coloured or yellow urine.

– If you choose to have a beer or wine when you finish your ride, ensure you have plenty of water beforehand and in between drinks.

2. Consistency is key. Ensure you eat consistently through the day:


– Eat frequent meals and snacks that include some carbohydrate and protein- Don’t wait until you are starving as your blood sugar has already dropped.

– Higher fat options are OK but if you have a sensitive stomach it can make some people feel nauseous and best to avoid (eg chocolate, pastries, biscuits, cakes, cheese). Try to aim for healthier fat options such as nut butter, nuts and seeds.

– Sports gels can also be a useful option for those who find it difficult to eat in between meals (ideally a mix of glucose and fructose).

– We need more protein after 40, especially when we are active to prevent muscle breakdown and improve performance. We have a fruit and nut mix available to you on tour to help you eat some protein during the day and a variety of protein sources available to you during picnics and meals.

– Our nutrition partner Veloforte have some delicious and nutritious energy bars which we also have available on tour for our guests which offer the right mix of nutrients for cyclists. They have the added bonus of being gluten and dairy free so are suitable for those with dietary requirements. Some options are also vegan.


3. Good News! Caffeine/coffee is ok in moderation


– Caffeine can help us on the bike by reducing our perception of pain and effort (always useful when you have a day of climbing ahead).

– Generally, acceptable guidelines are between 3 and 4 per day (espressos) or 3-5mg per kg of body weight per day.

– Take care not to consume too much as it can increase heart rate, impair fine motor control and disturb your sleep.

With just a few tweaks you could help improve your performance and energy on tour. But overall, enjoy the gastronomy and opportunity to eat foods you may not have tried. It’s all about balance!


– Sports Dietitians of Australia fact Sheets: Road Cycling/ Caffeine

– “International Society of Sports Nutrition Position Stand: protein and exercise” Jager et al, Journal of the International Society of Sports Nutrition, 2017, 14:20

Our Lightened COV19 Terms & Conditions

Dear Ride and Seekers

With the COVID-19 -coronavirus still dominating the headlines I wanted to reach out to let you know our thoughts on the situation and attempt to assuage any concerns you have. Like you we have been watching closely to determine what impact the new virus means for our families, friends, and businesses.

From our perspective, we are committed to running any of the tours on the Tour Schedule in 2020 that we are permitted to, and our medical committee deems it safe to do so. At this point in time, we have given the green light to 3 tours in 2020 – Hannibal – Across the Alps, Marco Polo – Venice to Athens, and Strzelecki – Sydney to Melbourne. We decided to defer the iron Curtain and Conquest of the Moors Tours to 2021 under advice from the committee.

With regards to the tours due to run we appreciate that this is a dynamic situation that is changing daily though. After months of changing plans, we are not naive about the changing nature of this pandemic and are fully accepting that we might still need to cancel these tours. Indeed, our revised terms & conditions are geared to provide flexibility to change plans up until 14 days prior to departure this year and beyond.

In terms of proactive measures we have taken, the points below relate to tangible changes we have made to the tours. Our COVID19 ‘On Tour Health And Safety Protocol’ also provides more details about some of the specific measures we have in place and the references we have used to put it together.

  • Creating new route options for bypassing the most ‘at risk’ areas that the tours travel through if required.
  • Taking provisional hotel bookings along the ‘new’ routes until we can make a definitive call on the situation.
  • Putting in place clear protocols on tour to reduce the risk of contamination with a particular focus on snack and lunch stops.
  • Revisiting our risk assessment strategies in terms of dealing with illness on tour and the emergency procedures we have in place.
  • Researching the information available from health authorities about COVID-19 and keeping abreast of updates from governments, airlines, and insurance companies.

In regard to the tours that will run in 2020 and into 2021 we believe that offering increased booking and cancellation flexibility is key and we invite you to read our updated Terms and Conditions that designed to this end.

At this point, it feels like we need to take some time to see how the situation will play out, and hopefully, our revised terms provide both reassurance and a practical approach in this context.  My ‘glass half full’ side also believes that the upcoming tours will benefit from fewer crowds in the places we visit, as was found by our cyclists on the  Maori tour in New Zealand back in February.

For now, it is important to keep abreast of the information from our most trusted sources. The Centers for Disease Control and Prevention (CDC)- – and World Health Organisation are a good place t0 start –

I hope this position doesn’t come across as making light of this serious situation but rather offers a practical approach for both those who wanted to both postpone tours and those determined to be on the tours they are already booked on.

This situation is very much top of mind for all of us at Ride and Seek, as well as yourselves,  so I invite anyone who wishes to tee up a chat with me to send me an email to Please do not hesitate to reach out anytime.

Here’s hoping that this situation will calm down sooner rather than later and we can all go back to doing what we enjoy most and ride our bikes in amazing places!

Kindest regards to you all,


Dylan Reynolds
Founder & Director at Ride and Seek
P  +33 66 696 3431 (Office GMT+1:00)