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Nutrition Tips for Multiday Bike Tours – PDF Guide

One of the best parts of bike touring is the food and having a plan for nutrition on your trip is essential. We created a helpful PDF guide to help you start thinking about your nutrition plan for your next bike trip.

To download the PDF, simply complete the form below. We’ll instantly e-mail you the PDF to download.

Explore all of our Riding Tips and you’ll find more on Training,  What is a Self-Guided Bike Tour, and our Difficulty Levels Explained.


One of the best parts of bike touring is the food. Making sure you’re eating the right
foods at the right times will help you to enjoy the trip overall – and each day – so
much more.
Most of our riders can expect to bike between 30-50 miles a day in weather that
ranges from mild, cool temperatures to humid, hot conditions. Having a plan for
nutrition on your trip is essential.

Different circumstances require different
food plans. Think about the type of trail
and the time of year you’ll be riding – as
well as your current fitness level – when
reading through our suggestions. Our
nutrition advice is geared toward touring
cyclists riding at an easy to moderate pace
for several days in a row.

First and most important is proper
hydration. Before starting your trip, drink
plenty of water the week prior. This will
ensure that when you start your body is
well-hydrated and has had a chance to
adjust. When packing for your trip, be sure
to bring a water bottle – we recommend
having two – or a hydration pack.

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