BIKE AND KIT
Nutrition, hydration and recovery
Fuel ordinary trail days consistently and recognise when tiredness is becoming a safety problem.
Reviewed · General UK planning guidance · Check current operator and manufacturer information
Before and during
Begin normally fed and hydrated rather than trying to correct a deficit on the trail.
- Choose familiar food and carry more than the optimistic ride time suggests.
- Drink regularly; needs vary with heat, effort, clothing and the individual.
- For longer rides, use small, frequent portions that are easy to eat while stopped safely.
Fatigue decisions
Technical ability falls before riders always admit feeling exhausted.
- Reduce grade or finish when braking, line choice or reactions become inconsistent.
- Do not use caffeine or energy products to justify another risky lap.
- Persistent dizziness, confusion, vomiting or collapse requires urgent assessment.
After riding
Recovery begins with ordinary food, fluid, warmth and sleep.
- Replace wet clothes and eat a balanced meal containing carbohydrate and protein.
- Inspect injuries and the bike rather than leaving problems for the next ride.
- Seek professional medical advice for concerning symptoms or suspected concussion.
Useful official guidance
Rules, conditions and services change. Use these sources and the relevant venue’s current information before relying on a plan.
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