Romantic Gifts for Cyclists – Valentine’s Day Gift Guide

By Lifestyle No Comments

Whether you choose to celebrate it or prefer to ignore it, there’s no escaping that Valentine’s Day is fast approaching and love is in the air! After our guide to Christmas gifts for cyclists it’s time to double down and give you some ideas for Valentine’s Day gifts. If your true love is a cyclist or you just want to treat yourself (do we cyclists really need an excuse to buy some new gadgets or kit?) our gift guide has got you covered. There’s really no excuse for getting some petrol station flowers or a pair of socks now!

A Mini-Break – The Ultimate Romantic Gift for Cyclists

Top of any list for Valentine’s gift-giving is a romantic getaway, and what better for a cyclist couple than a cycling mini-break? Combine riding and romance in a three-day getaway to the stunning, unspoiled Pyrenees including a stay in a beautiful C12th guest house!

From €699

Weekend Mini Break for Cyclists - Eat Sleep Cycle

The Gift of Style

Make sure your other half is the best-dressed in the bunch – we think these offerings from MAAP and Tactic are sure to have your love looking pro.

For Her
Tactic long-sleeve ‘Hard Day’ jersey in Leaf
€170 buy now

For Him
MAAP Pass Pro long-sleeve jersey in navy
€108 buy now

The Gift of Style - Valentine's Day Gifts for Cyclists - Eat Sleep Cycle

The Gift of Comfort

Long hours in the saddle call for comfortable kit and ASSOS have you covered – their bib shorts have one of the best chamois out there for both men and women for matching comfort and style – how romantic!

For Her
€190 buy now

For Him
ASSOS T. MILLE_s7 shorts
€130 buy now

The Gift of Comfort - Valentine's Day Gifts for Cyclists - Eat Sleep Cycle

Cycling Sunglasses

An essential aspect of looking the part on the bike is a stylish pair of sunnies!
For Her
Oakley Flight Jacket in pink and black.
€212 Buy Now

For Him
Oakley Jawbreaker Cavendish special edition.
€222 Buy Now

Oakleys Cycling Sunglasses - Valentine's Day Presents for Cyclists

The Gift of Safety – Kask Protone Helmet

Give your significant other the gift of safe riding with the Kask Protone Helmet. A gift that very much shows that you care!
€190 Buy Now

KASK Cycling Helment - Romantic Gifts for Cyclists - Eat Sleep Cycle

Strava Summit Membership

If, like many, your cyclist loved one spends hours on the bike followed by hours of analysing their ride on Strava then a Strava Summit membership might be for them. Choose a pack based on their goals and interests resulting in tailored extra features.
From €2.00 /month buy now!

Strava Summit Membership - Valentines Day Gift Ideas

A New Bike

The number one gift for any cyclist is of course a new bike – n+1=<3!

Ridley Helium X
Both light and stiff, the Helium X is sure to get their heart racing!
€1,949 -> buy now!

Ridley X-Trail Carbon Ultegra Ex-Rental Bike
A gravel bike for those who love to adventure together!
€2,325 ->buy now!

For those who commute or just need to get around the city a Brompton is perfect for travelling in style!
€ ->buy now!

Valentines Day Gift Ideas for Cyclists - A New Bike

Romantic Gifts for Cyclists

The above isn’t an exhaustive list of romantic gifts for cyclists but should help give you some ideas about what to get the cyclist in your life this Valentine’s Day. If you’ve any top tier romantic gift suggestions then comment below as we want to hear about them!

P.S. Enjoyed this blog? Why not sign up to receive notifications every time we post and get regular updates on our latest tours!

Secret Pyrenees: El Castell de La Pobla de Lillet

By Cycling in Spain, Lifestyle No Comments

The Pyrenees are best known for the iconic cols of the Tour de France where epic battles are played out between the best riders of the pro peloton. The headline climbs such as the Tourmalet steal the show and are on many cyclist’s bucket lists. But some of best riding and more in the Pyrenees is off the beaten track, hidden amongst the tiny towns and villages dotted in the mountains.

Culture and History Meet Epic Riding

The Catalan Pyrenees are a perfect example of this and one such place is La Pobla de Lillet. A picturesque village in the comarca of Berguedà around 114km north-west of Girona with a rich artistic and industrial history; La Pobla is home to the Artigas Gardens designed by Antoni Gaudí in the 1900s as well as a cement train – a remnant of the industrial revolution in the area which still runs today. 

La Pobla de Lillet is also surrounded by some fantastic riding including climbs to test even the strongest of riders such as the killer Vallter 2000 – a climb up to a ski station at 2,000m consisting of 11km at an average gradient of 7%. Col de la Crueta is also a must-climb for the amazing views from where you can see the mountain of Pedraforca, named as such because its three points resemble a fork.

And that’s just on the road – hidden amongst the forest are some fantastic mountain bike trails too as well as plenty of trails for running or hiking.

A Guest House with a Story

Located in La Pobla de Lillet is an incredible guesthouse with a long and interesting history. El Castell, run by couple Alvaro & Montse, was originally built in 1927 and they have transformed it into a stunning place to stay with an open kitchen, spa and beautiful mountain views. We sat down with them to learn more about both them and El Castell.

Montse, tell us about the history of El Castell? When was it built and how long has it been a hotel?

The original Castell dates back to 1297. At the beginning of the ’90s, my parents bought the building of El Castell, which was absolutely in ruins.. After almost 4 years of work, we finally have the finished result!  A hotel of 9 rooms, a spa area with massage service and a show-cooking service for the foodies. We think it’s a perfect spot for groups (to celebrate or just to come together) or even for businesses who want to make a retreat to do team building, meetings, etc. But when there’s no group bookings, it’s a perfect place for those couples who want to relax and enjoy a few days in nature.

Alvaro, where are you both from?

I am from the south of Spain and Montse is from the Berguedà region. In 2015 we got married here in the Artigas Garden and started a new phase at El Castell as managers. 

Why did you choose to live & Pobla de Lillet and run El Castell?

Montse: For 7 years my parents were in charge of managing el Castell, but when they retired we took over and dedicated ourselves exclusively to renovate it and spread the word about this fantastic place that deserves to be discovered!

Alvaro: I studied gastronomy and cooking has always been his passion. I loved that the kitchen was open to the public meaning that showcasing the cooking was inevitable which would mean a transparency and communication between the cook and the guests.  

Montse: I love the Berguedà area and discovering new corners of it to recommend to guests. Making the change to come and live in La Pobla de Lillet is one of the best decisions we have ever made!

Alvaro, you are the chef, tell us about your inspiration to cook? Describe your food…

The combinations and concoctions that are possible with cooking are infinite! I love to discover new products and to cook from different points of view.

Our objective is to make sure that the food we serve in el Castell is kilometre zero – so from local producers, growers, farmers and cooked with love!

But without doubt the best aspect is seeing the faces of pleasure and surprise from our guests when they try our taster menu of seasonal products and our surprise menu!

Montse, you are the hostess, tell us about how you like to welcome your guests & the experience you want them to have at El Castell?

We like to receive our guests like family or friends when they visit us. We make sure they know about all of the unmissable places in our area. If they like walking we can give then routes on the Catllaràs. If they like romanesque architecture there are plenty of churches, monasteries and sanctuaries in the area. If they would like to learn about the industrial history of the area then the Cement Museum is unmissable – a factory that began the industrial revolution here! It’s amazing how much there is to discover here!

Thanks to Alvaro & Montse for the insight into their guesthouse and their home town!

Inspired to explore the Secret Pyrenees? Our Pyrenees Mini-Break is a three day trip from Girona to La Pobla de Lillet with two nights in El Castell. La Pobla de Lillet is also the first stop on our Trans Pyrenees Challenge and our Gourmet Tour of Catalunya!

Eat Sleep Cycle x MAAP Cycling Kit

By Cycling, Lifestyle No Comments

Everyone loves new kit day, and this one is extra special! We’ve teamed up with MAAP for our new Eat Sleep Cycle kit, and we think you’ll agree when we say it’s one to inspire some envy out on the road…

Why Cycling Kit by MAAP?

There are plenty of clothing brands out there so why did we choose to go to MAAP for our new Eat Sleep Cycle kit?

Here at Eat Sleep Cycle the brands that we work with and stock in our Girona Hub are carefully selected from a handful of likeminded partners who share our mission: “Bring people together, experience the world, savour the ride”.

Quality and Inclusivity

As cyclists ourselves we know how important good quality kit is, whether you’re spending 30 minutes or 6 hours on the bike, good kit can make all the difference and MAAP understand that. The brand mixes stand-out, stylish designs with practicality and, in their own words, are “committed to developing the art and progression of cycling through a considered approach to style, innovation and performance.”

The brand is inclusive of all types or rider, from racers to so-called ‘weekend warriors’: “We strive to produce world class apparel, engineered to excel in all conditions, at all levels of the sport. You might be at the pointy end of the bunch, or riding simply because you love it. Whether training, racing, or on a massive ride with your mates, you deserve apparel that will match your every move.”

There’s No Place Like Home: Girona

Australian-based MAAP have visited us here in Girona on two occasions in the last 5 months, first in October where we hosted their ‘In the Field’ ride which proved a huge success with around 60 people joining the ride. More recently, in December, MAAP chose Girona as the location for the photoshoot with their newly-formed cyclo-cross team TPR Racing.  A brand that shares our passion for our home city will always win our hearts!

Watch this space for our continued partnership with MAAP, in the meantime you can purchase our new kit as well as MAAP’s collection from The Hub or our online shop!

P.S. Enjoyed this blog? Why not sign up to receive notifications every time we post and get regular updates on our latest tours!




Cycling Challenges for 2019 - Eat Sleep Cycle Girona

Cycling Challenges for 2019 – New Year Motivation

By Advanced Tours, Lifestyle No Comments

It’s the time of year when advice on how to better yourself in some way pervades our lives via advertising and social media ad nauseam; be it drastic diets, stringent exercise regimes or learning to meditate, ’tis the season of fads that will be forgotten by February. So, instead of making a negative pledge in the form of restrictive lifestyle changes why not make a resolution that is sure to stand the test of time and commit to a cycling challenge for 2019?

Top Cycling Challenges for 2019

Whether you’re a total rookie or a hardened roadie a cycling challenge is a great way to motivate yourself to get out there and clock up the kms whilst seeing the world in 2019. Let’s take a look at some of the best cycling adventures to sign up to to keep you on two wheels in 2019!

For The Intrepid Adventurer

A raid or trans cycling tour is the perfect challenge for those with a taste for adventure. An epic point-to-point journey crossing big mountain ranges incorporating some iconic climbs and tough terrain is sure to quench anyone’s thirst for adventure. The feeling after completing a two-wheeled journey that traverses hundreds of kilometres is like no other!

Cycling Challenge for Newcomers - Eat Sleep Cycle Girona

For The Newcomer

No need to be a seasoned rider to set yourself a cycling challenge this year. The key is to start small and not over-face yourself. Our leisure cycling tours are the perfect way to introduce yourself to cycling holidays and discover how much more you can see via bike! With rides to suit your ability and emphasis on exploring the area and experiencing the culture a leisure tour is a great place to start.

Alternatively, setting a distance goal is also a good place to begin to introduce more cycling to your schedule, look at where you are and set a realistic goal and you never know – you might surprise yourself!

For The Rider Who’s Seen It All

If you’re a veteran of cycling holidays then you’ve probably already ‘been there and done that’ when it comes to the Alps, Pyrenees or Dolomites. New experiences and challenges are the perfect way to motivate yourself to train during those winter months and a Hidden Gem cycling tour is the perfect way to explore somewhere new, whether it’s a new mountain range or a whole new country.

Cycling Challenge for Competitive Cyclists - Eat Sleep Cycle Girona

For The Competitive Rider

If you have a competitive streak then you’re going to need a competitive event to motivate you! Signing up to a Gran Fondo or sportive is the perfect way to make sure you stick to your training plan and get out of the door on those days when you might not be feeling like it. If you want to take the stress out of organising and travelling then let us do the hard work so all you have to do is prepare and turn up to ride!

Book Your 2019 Cycling Challenge

If you want to make sure you’re fully prepared for your upcoming challenge why not join a ride camp? We provide all inclusive cycling tours to the top cycling destinations in Europe and can tailor your cycling challenge to your needs – whatever they may be! To find out more give us a call now on +34 972 649 131, contact us online or start a live chat and we’ll see you in the saddle soon!

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CHPT3, ESC and Girona - Eat Sleep Cycle

CHPT3, ESC & Girona

By Lifestyle No Comments

Eat Sleep Cycle partner Brian recently outlined our reasons for joining forces with CHPT3 using the fitting analogy of a bike race, but we want to delve further into the brand and why we think they’re a great fit for Eat Sleep Cycle.

There are many cycling brands out there, whether it’s clothing, components, accessories or bikes themselves the market is bursting at its fine, Italian seams. So how do you choose which ones are right? Brian summarized this nicely in his blog: “we want to work with brands who want to work with us”. – Brands who are like-minded, who share a similar vision and believe in our business.

CHPT3 – Girona Based Locals

CHPT3 Bike Gear - Based in Girona
CHPT3 is a local brand, based in Girona and although this is not a prerequisite for who we partner with, of course, working with local brands allows for greater communication and collaboration – one example of this is our upcoming CHPT3 x Eat Sleep Cycle x Rocacorba Food Truck Christmas ride. From this, came the Girona Collection which is an ode to the city.

Of this, the brand themselves say:

“CHPT3 was founded in Girona, the heartland of professional cycling. It is our home and where we’ve ridden more kilometres than anywhere else in the world, making it the perfect field for research and product development.”

CHPT3 are as passionate as us about showing the cycling community why Girona truly is the best place to ride a bike, in David Millar’s own words: “we have the same vision to help shape Girona and the Costa Brava into the world’s best cycling destination.”

The CHPT3 Concept

The CHPT3 brand embodies Girona. It’s classic, and classy, it’s quality and cool. In the brands own words:

“We founded CHPT3 to be a platform through which we and our partners can do creative, collaborative projects. Together, we seek out new technologies and new contexts in which to push ourselves to the edge of what is possible”

Take CHPT3’s collaboration with Poc to create the new Devesa Ventral SPIN helmet – a world’s best helmet in terms of safety & design given an innovative pattern inspired by Girona’s Devesa forest. What’s not to love?

The Founder of CHPT3

The brand’s founder is none other than ex-professional rider and Tour de France stage winner David Millar which, naturally, automatically brings an element of prestige to the brand. What it also brings is experience.

“David Millar, has been a chief test pilot for the cycling industry for twenty years. Working with material and equipment manufacturers to shape the cutting edge of the sport, CHPT3 is a reflection of his experience and vision, without compromise.”

David is fantastic to work with and is hands-on with his approach to the brand, something that we ourselves admire and believe in.  His enthusiasm for the collaboration is testament to his passion for the brand.

The Products

The concept of ‘you get what you pay for’ is very much true when it comes to cycling kit. Some may bemoan the price of certain, high quality brands’ clothing, but when you realise the hard work; the field testing, the research, the trial and error, that goes into creating a truly great piece of kit, you realise why. Take the CHPT3 Origin 1.62 Jersey/Jacket for example: extensive research has gone into creating a jersey with “a wider temperature range than nearly any other jersey, or jacket, in the world.” As a result it can be considered both a jersey and a jacket, negating the need to fill your pockets with extra layers. It is innovative concepts such as these, coupled with a truly stylish aesthetic, that make CHPT3 so appealing as a brand.

CHPT3 Origin 1.62 Jersey Jacket - Eat Sleep Cycle

CHPT3 Connections

CHPT3 were already working in conjunction with two other brands that we had also wanted to get on board at Eat Sleep Cycle: Factor Bikes and Brompton. The heritage of Brompton is unmistakable and the iconic commuter bikes are a great fit for getting around a city like Girona. We’ve already written on this blog about why we love Factor bikes – the masses of experience and expertise behind them result in beautiful, high-performance bikes that we can’t wait to get in to The Hub so that our customers in Girona and on tour can see the quality for themselves.

Girona Cycle Tour - Eat Sleep Cycle

Experience Girona Cycling

Do you want to experience the city that inspired CHPT3, for yourself? Ride through the Devesa park and walk through the historic Old Town taking in the culture and scenery and of course, the amazing road cycling! We have a variety of bike tours in Girona, and CHPT3 gear available – all you have to do is choose what you want! To find out more about our tours give us a call now on +34 972 649 131 or contact us online.

P.S. Enjoyed this blog? Why not sign up to receive notifications every time we post and get regular updates on our latest tours!

All photos by CHPT3.

Christmas Gifts for the Cyclist in Your Life - 20 Gifts for Cyclists

Christmas Gifts for the Cyclist in Your Life – Over 20 Gift Ideas!

By Lifestyle No Comments

December is nearly here, and amongst the cries of ‘where has this year gone?!’ you may be able to make out the faint sound of jingle bells hailing the impending festive period and with it the yearly scramble to buy gifts.

Perhaps you are super organised and have already done your Christmas shopping, I salute you. But if you operate on a slightly more human level of organisation you’re probably starting to think about what to buy your friends and loved ones, for those who leave their present buying until the eleventh hour, the humble gift card will have to suffice.

Gifts for Cyclists

Cyclists can be baffling, lycra-clad creatures to the uninitiated, even for those in the know they may seem to have every piece of tech or kit on the market, as such buying gifts for them can prove a challenge. But with the help of our guide to Christmas gifts for Cyclists you’ll be able to find something for every type of cyclist, whether they’ve been naughty or nice

Gifts For The Adventurer Cyclist

Gifts for Adventure Cyclists - Eat Sleep Cycle

Light for Dark Winter Riding
Short, dark winter days mean visibility is especially important at this time of year which calls for a decent light. These Knog front and rear lights are bright, waterproof, versatile and USB rechargeable.
€19.90 -> buy frontlight here and rear light here.

Ortlieb Bikepacking Bag
The bike-packing adventurer needs somewhere to store their things: this Ortlieb Frame-Pack allows you to exploit your bike frame to create valuable stowage.
€99.99 -> buy now!.

Waterproof Jacket
The adventurer will go out in all weather conditions so our SISMIC rain jacket is perfect – waterproof for when the heavens open and easy to fold up and fit in your pocket when not needed.
€120 -> buy now!

Ridley X-Trail Carbon Ultegra Ex-Rental Bike
The ultimate steed for the adventurer is a gravel bike that those who feature at the top of the Nice List this year deserve!
€2,325 -> buy now!

For The Stylish Cyclist

Gifts for Stylish Cyclists

MAAP Long Sleeve Jersey
This long-sleeved pro-fit women’s jersey by MAAP, one of the most stylish cycling brands out there, is a sure fire hit for the female cyclist in your life.
€170 -> buy now!

CHPT3 Origin 1.62 Jersey Jacket
This clever piece of kit from CHPT3 combines a jersey and a jacket making multiple layers a thing of the past!
€200 -> buy now!

Poc Devesa Helmet
Part of the CHPT3 Girona collection this stlyish, custom-designed Poc Devesa helmet is inspired by the eponymous forest in Girona.
€270 -> buy now!

Oakleys Sunglasses
Oakleys are a stylish cycling classic, and there are now myriad styles and colours to choose from. Our favourites are the Jawbreakers.
From €292: -> buy now!

ASSOS Early Winter Long Gloves
These ASSOS gloves are, like all ASSOS kit, simultaneously stylish and practical, perfect for when it’s a little chilly but not enough for the deep-winter kit to come out.
€80 -> buy now!

Rocacorba Food Truck Jumper
Whether you’ve tackled the infamous Rocacorba climb or you’ve never even seen the iconic phone masts, this Rocacorba jumper is a stylish ode to the Girona classic.
€49.95 -> buy now!

Cyclist-Friendly Stocking Fillers

Cyclist Friendly Stocking Fillers - Eat SLeep Cycle Girona

Cycling Book
Read the unsung stories of cycling’s legendary women in Isabel Best’s book Queens of Pain
€30 -> buy now!

Gift Cards
If you’re truly at a loss as to what gift to buy, or you’re in a last-minute Christmas Eve rush then a gift card is the way to go!

Pongo Socks
Socks are usually considered to be a rubbish Christmas present, one up from a lump of coal, but cyclists love a bit of #sockdoping and when they’re as pretty as these Pongo London ones who wouldn’t want Santa to bring them?
€17 -> buy now!

Spurcycle Bell
If they’re already furnished with bike lights you can make sure your cyclist loved-one is both seen and heard with this Spurcycle Bell – engineered for quality sound. Spurcycle bells ring 3x longer than others – and they look cool too!
€49.99 -> buy now!

For The Cyclist Who’s Been Very Nice This Year

Christmas Presents for Cyclists Who Have Been Good

A New Bike
The ultimate Christmas present for a cyclist is of course a bike, and for those who have really stayed on Santa’s good side in 2018 a Ridley Helium X is the perfect gift.
€1,949 -> buy now!

There are few riders nowadays who venture out without some kind of device, we love the Wahoo Elemnt – a versatile all-rounder unlike some counterparts it also has full navigation.
€299.99 -> buy now!

For The Cyclist Who Already Has Everything

Christmas Presents for Cyclists Who Have Everything

Cycling Magazine Subscription
If you’re cyclist loved-one seems to have it all why not get them a subscription to a cycling magazine so they can peruse for yet more stuff? Our pick is Cycling Plus.
From €20 -> buy now!

Strava Summit membership
If, like many, the cyclist in your life spends hours on the bike followed by hours of analysing their ride on Strava then a Strava Summit membership might be for them. Choose a pack based on their goals and interests resulting in tailored extra features.
From €2,00 /month -> buy now!

Winter Cycling Tour
A sure fire way to make a cyclist happy is to give them the perfect excuse to go and enjoy some winter sunshine. Our specially designed winter cycling tours make it possible for cyclists to cycle in sun all year round with popular destinations including Gran Canaria and Southern Spain.
From €1,699 -> buy now!

Christmas Gifts for Cyclists

We hope the above suggestions will help make the Christmas gift buying for the cyclist in your life a bit easier but if you’ve any suggestions that we should add to the list please comment below to let us know. And, if you’d like to find out more about any of our tours as gifts, give us a call now +34 972 649 131 on or contact us online!

P.S. Enjoyed this blog? Why not sign up to receive notifications every time we post and get regular updates on our latest tours!

How to Prepare for Your European Cycling Holiday - Eat Sleep Cycle

How to Prepare for your European Cycling Holiday

By Cycling, Lifestyle No Comments

Embarking on a European cycling holiday takes a lot of planning but the right preparation is important to ensuring that everything goes smoothly from the first idea to the first pedal stroke. So what is the best way to go about planning your European cycling holiday?

How To Plan A European Cycling Holiday

When considering a cycling holiday there are two methods to beginning the planning process, namely:

  1. Lead with location: One way to plan your holiday is for your dream location to be the base upon which to build the rest of the aspects of your trip. Whether you’ve always angled to visit the Classic Climbs of The Alps or are dying to see the Dolomites, or maybe there’s that one famous climb you’ve always wanted to tackle, knowing where you want to travel could be the first hurdle to putting your trip together.
  2. Dictated by Dates: It may be that work or other restrictions only allow you to take your cycling vacation at a particular time of year or, if you have done your location research well, you know that a particular location is best visited during a particular season. Starting with a set of dates allows you to choose the location wisely based on what time of year is best to visit.

Once you’ve been able to start the planning process by either working from a location or a date the other items to consider for your European cycling holiday are outlined below.

How to plan a cycling holiday - Eat Sleep Cycle


What To Consider for European Cycling Vacation - Eat Sleep CycleWhen it comes to equipment for your cycling holiday the age-old question of the jet-setting cyclist will probably be the first consideration:

‘To travel with a bike or not to travel with a bike?’

If travelling with a bike bag seems like a burden and thinking about baggage handlers throwing your precious carbon around leaves you in a cold sweat then the answer is to hire a bike. Hiring leaves the stress out of travelling and allows you to rest easy knowing you have a bike waiting for you dialled in to your measurements and size on the other side. Just remember your own saddle and pedals!

If, however you prefer to stick to what you know and bring your own bike then this can also be a good option if you know what you are doing. When travelling with a bike it’s vital to make sure all parts are protected, especially the derailleur – there’s no such thing as too much bubble wrap!

Your Travelling Partners

If you are travelling with other riders who are either weaker or stronger than you it’s important to factor the mixed ability into the itinerary. If you are travelling with a partner or spouse it’s worth checking out the surrounding area to ensure that there is enough around for them to occupy themselves while you are riding.

Tour Package or Bespoke?

Deciding whether to join a package tour or go for a bespoke cycling tour depends on both the size of your group and how specific you want your itinerary to be. If you are planning your trip as a large club or group then the best way is bespoke but if you are a lone traveller looking to meet new people whilst discovering new places then a package is the ticket.


If you are usually reliant on one type of nutrition to get you through your rides then you need to make sure you order it before the trip to take it with you. Most tour operators provide nutrition which is great for emergencies but you want to make sure you’re consuming something that your body is used to so as not to provoke any adverse reactions!

Stress-Free European Cycling Holidays

If you take all of these important points into consideration then planning your European cycling holiday should be stress-free and simple, allowing you to relax and focus on counting down the days to the first ride on new roads! If this has got you inspired to plan your next cycling vacation then why not view our cycling tours (and top winter cycling destinations) and see what suits your preferences. For more information give us a call on +34 972 649 131 or contact us online to get your plans underway!

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Nutrition For Cyclists

By Lifestyle No Comments

All cyclists have felt it… A tiredness that stops legs from spinning, head dipping, dizzyness, confusions and a general unhappiness. Such a sudden change from “wohooooooo I´m the Tour de France champion” to “I hate cycling!” How can this be?

We asked Gemma Sampson, Accredited Sports Dietitian & Performance Nutritionist (Dietitian Without Borders) for an expert opinion.

What is the bonk in nutrition terms?


It’s like running out of fuel when you’re driving in a car. Your body stores carbohydrate as glycogen in the muscles or glucose in the bloodstream to use as fuel during exercise. When you bonk, your blood sugar levels are low and you’ve used up most of your muscle glycogen.

You’ll feel lethargic, lacking energy, sleepy, slightly confused with jelly legs, reduced power and a higher heart rate. It may be difficult to talk and you may feel quite emotional.

What should you do when it happens?


You need to get your blood sugar levels up quickly, so it’s important to eat something with carbohydrate that’s quick and easy to digest. For example an energy gel, dried fruit or some sweets. Follow this up with an energy bar or something more substantial to keep you going longer.

Is it dangerous? Should you find food very quickly?


If your blood sugar levels get extremely low it can be dangerous to your health. But the biggest risk, particularly when riding on the road is the possibility of crashing or injury when feeling lightheadedness, dizzy or confused.

Getting some carbohydrate into your system quickly and getting your blood sugar levels up to normal will help improve your concentration to keep you safe on the road.

How to avoid it?


Prevention is always better than cure! Eating carbohydrates in the form of foods or drinks during your ride will help keep your blood sugar levels up and maintain your glycogen stores.

Exactly how much you need will depend on how long or how hard you are riding, as well as how trained you are.

For rides over 60 minutes aim for 30-60g of carbohydrates per hour. Make a note to start eating early and often, every 20 or 30 minutes rather then forgetting to eat or drink until it’s too late.

To learn more about nutrition with Gemma Sampson visit her website,