Let's begin...


  • AT Flag


  • BE Flag


  • DK Flag


  • FR Flag


  • DE Flag


  • IE Flag


  • IT Flag


  • LU Flag


  • NL Flag


  • NO Flag


  • PL Flag


  • PT Flag


  • SK Flag


  • SI Flag


  • ES Flag


  • SE Flag


  • CH Flag


  • GB Flag

    United Kingdom

Indoor training: how much do you eat and drink?

Indoor training - how much do you eat and drink

Cycling outside can be a blissful relaxation, but it means having to vigorously clean your bike after every ride, put on layers of clothing, and look for all your water-resistant gear as well.

That's when the lure of indoor training rings very loud. With programs like Zwift, RGT, and the accompanying smart trainers, indoor training has evolved a lot. Cycling on the rollers can also quickly take several hours.

Then SANAS raises the question: is your sports nutrition adapted to indoor cycling? Everyone knows that "stationary" cycling is a different experience. You sweat faster and more intensely. Should you, therefore, adapt your sports nutrition?

Energy intake

You approach an indoor workout like your own endurance workout. Are you used to eating 60 grams of carbohydrates per hour? Do the same during 2 hours of cycling on the rollers.

Pro tip: did you know that SANAS' Energy products all contain 30 grams of carbohydrates? That way, you don't have to do the math on the bike. One bar, 1 Energy Gel, 1 Energy Fruit, or a bottle of Isomix; they all contain 30 grams of carbohydrates.

Cycling for hours at a time on the rollers, it's often not for everyone. Some opt to ride their bikes for an hour several times a week. Smart! So should you eat 60 grams of carbohydrates? No!

Your body has enough energy to sustain 1 hour of exercise, but with one important side note. Are you cycling in the evening after a busy work day but haven't eaten dinner yet? Then pay attention. Maybe your energy reserve is lower than you think.

A tip for such short training sessions: rinse your mouth with a sugary drink. Your body feels like it's absorbing new energy without absorbing those carbohydrates. In an ideal situation, of course, you drink an isotonic sports drink, but for some short sessions, this can be overkill.

Indoor cycling, don't forget to drink


You are sweating faster and more heavily when cycling indoors. Everyone knows the puddle of sweat after a vigorous workout. That fluid loss affects your performance. That's why you should not underestimate the importance of rehydration.

The basic rule is simple: be fully hydrated before you start your workout. Be sure to drink plenty of water throughout the day. That way, you won't start your workout with a "fluid deficit".

During your workout, you should also drink enough. An isotonic drink is a better solution than water, for example. SANAS Isomix replenishes fluids and provides carbohydrates (energy) and minerals.

PRO tip, namely the scale test: weigh yourself before and after your training session, wearing as little clothing as possible. The difference in weight you lost during your training session. Add this difference to the volume you drank during your workout. The sum is the total weight you lost during the workout. Repeat this for a few workouts, and discover your own "indoor training sweat profile". That's how you do learn to hydrate sufficiently during indoor exercise.

Indoor cycling, hydration is key

New nutrition diet to train

Finally, a good tip for athletes who like to cycle long distances. Training on the rollers is an ideal way to get your stomach and gut used to new sports nutrition or increased intake.

Do you have a hefty cycling challenge coming up next year? A challenge that will plague your cycling legs for hours on end? Then your body can benefit from a higher energy intake (90 grams to even 120 grams).

PRO tip: Want to move toward more than 90 grams of carbohydrates per hour? Then make sure your sports nutrition always has a 2:1 glucose-fructose ratio. You maximize energy absorption and this ratio is ideal for your stomach and intestines. SANAS' Energy Gels, Endurance Bar, and Isomix have that 2:1 ratio.

Just as your legs need to train for that challenge, you also need to train your stomach and intestines for higher energy absorption. Indoor training is ideal. If you cycle for 2 hours or more on the rollers, then you can boost your energy intake to 90 grams of carbohydrates or more in the last hour.

If your stomach doesn't respond as desired, you're already home and not standing by the side of the road somewhere with gastrointestinal problems.