Nutrition for indoor cycling: Fuel your workout and perform at your best

Woman sitting on a sofa drinking from a bottle of water, next to her turbo trainer with a yellow 'Indoor Training Week' badge overlaid
(Image credit: Training Peaks)

There’s no denying that with the temperature dropping and weather forecasts looking less and less inviting, more people are taking to their 'pain caves' in anticipation of the winter cycling season. With an increase in indoor cycling, there are other considerations to make, like how you’re going to fuel your body to perform at its best in what is, arguably, a very trying environment compared to the great outdoors.

While nutrition for indoor cycling might seem oddly specific, you’d be surprised how much we need to pay attention to our bodies when working out indoors, as well as how we should be approaching fuel and hydration. So whether you’re completely new to indoor cycling, or you’re a seasoned Zwifter who’s looking to up the ante this year, if you’re looking for expert advice on the best way to fuel your workouts, you’ve come to the right place.

Mildred Locke

Mildred joined as Reviews Writer for Cyclingnews and BikePerfect in December 2020. She loves all forms of cycling from long-distance audax to daily errand-running by bike, and does almost everything on two wheels, including moving house, and started out her cycling career working in a bike shop. For the past five years she's volunteered at The Bristol Bike Project as a mechanic and session coordinator, and now sits on its board of directors.

Since then she's gone on to write for a multitude of cycling publications, including Bikeradar, Cycling Plus, Singletrack, Red Bull, Cycling UK and Total Women's Cycling. She's dedicated to providing more coverage of women's specific cycling tech, elevating under-represented voices in the sport, and making cycling more accessible overall. 

Height: 156cm (5'2")

Weight: 75kg

Rides: Stayer Groadinger UG, Triban RC520 Women's Disc, Genesis Flyer, Marin Larkspur, Cotic BFe 26, Clandestine custom bike