Embrace the Grynd on Two Wheels

Your first cycling event! Maybe it’s a century ride, gran fondo, or local charity event, is a big milestone. It’s not just about fitness; it’s about preparation, fuelling, and the determination to keep your legs spinning when the miles start to add up.

At Grynd, we know what it takes to power through endurance challenges. This guide will help you train smart, fuel efficiently, and stay motivated, so you can ride strong, confident, and ready to embrace the Grynd from start to finish.

1. Training for Your First Ride

Before thinking about nutrition or equipment, start by building a solid foundation. A well-structured plan should include:

• Base Miles (Weeks 1–4): Focus on consistent, lower-intensity rides 3–4 times per week to build endurance.

• Build Phase (Weeks 5–10): Add hill training and one long ride each week, increasing distance by about 10% weekly.

• Taper (Final Week): Reduce volume but keep short, steady rides to stay fresh.

Pro Tip: Focus on time in the saddle, not just distance. Consistency and saddle comfort are key for long events.

2. Pre-Ride Fuel: Start Strong

Your performance on event day depends on what you eat beforehand.

2–3 Hours Before the Ride

Eat a balanced breakfast with complex carbs and moderate protein:

• Oatmeal with banana and nut butter

• Toast with eggs and fruit

• Yogurt with granola and honey

30–45 Minutes Before the Start

Top up your energy stores with a Grynd Energy Waffle and a 32g Grynd Endurance Butter.

• The waffle delivers fast-digesting carbs for a quick energy boost.

• The endurance butter provides slow-release fats for sustained energy throughout your ride.

(Internal link placeholder: [Shop Grynd Energy Waffles])
(Internal link placeholder: [Shop Grynd Endurance Butter])

This combo fuels your muscles without feeling heavy, perfect for early-morning starts.

3. During the Ride: Stay Fuelled, Stay Focused

On the bike, energy management is everything. Once glycogen runs low, fatigue and cramps hit hard.

Plan to eat or drink calories every 45–60 minutes. Grynd Endurance Butter packs are perfect mid-ride, easy to open, digest, and carry in your jersey pocket.

Here’s a simple fuelling rhythm for rides over 2 hours:

• Every 45–60 mins: One 32g Grynd Endurance Butter

• Every 90 mins: Optional small snack (banana, bar, or extra waffle)

• Hydration: Alternate between water and electrolyte drinks

Fuel early, not when you feel tired. Once energy dips, it’s hard to recover mid-ride.

4. Post-Ride Recovery: Refuel to Rebuild

The ride might be over, but recovery is part of training. Within 30 minutes, focus on a carb-plus-protein snack to replenish energy and repair muscles.

Try:

• A Grynd Waffle topped with a spoonful of Endurance Butter

• Greek yogurt with berries and honey

• A smoothie with banana, oats, and nut butter

Stay hydrated, stretch, and get a solid meal within a couple of hours. Recovery is where your fitness gains actually happen.

5. Mindset: Ride with Purpose

Cycling events test both endurance and mindset. It’s easy to doubt yourself during a long climb or the last 10 kilometers - that’s where the Grynd mentality kicks in.

• Set small goals: Focus on reaching the next aid station, not the finish line.

• Embrace the challenge: Every tough section is part of the story you’ll tell later.

• Connect with others: The cycling community, and the Grynd crew, are full of people chasing the same passion.

Remember: it’s not just about speed, it’s about showing up, putting in the effort, and finishing strong.

Ready to fuel your next ride like a pro? Join the Grynd community for exclusive cycling tips, nutrition guides, and athlete-approved products designed to power your next challenge.

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