{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/cycling-nutrition-101-beginners#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "When do I need to start fuelling on a bike ride?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "For short, easy rides under an hour, normal eating and good hydration are enough. Fuelling on the move becomes important once rides extend beyond an hour, and especially past 90 minutes, when you need to keep topping up your carbohydrate stores."
      }
    },
    {
      "@type": "Question",
      "name": "What is bonking and how do I avoid it?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Bonking, or hitting the wall, is a sudden collapse in energy when your carbohydrate stores run out on a ride. You avoid it by fuelling early and steadily on longer rides, taking on carbohydrate before you feel empty rather than waiting until you struggle."
      }
    },
    {
      "@type": "Question",
      "name": "What should I eat and drink on a long ride?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "A mix of an energy drink in your bottle plus gels or chews works well, taken steadily throughout. For genuinely long rides, dual-source products like BETA Fuel allow higher carbohydrate intakes with less gut trouble. Include electrolytes on warm or long rides."
      }
    },
    {
      "@type": "Question",
      "name": "Do I need recovery nutrition after cycling?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "If you ride regularly, refuelling with carbohydrate and protein after longer or harder rides supports recovery and prepares you for your next ride. A recovery drink is a convenient option when your appetite has not returned or you are short on time."
      }
    }
  ]
}