Before you begin your training you should fill up your nutrition reserves. The best nutrition before training and competition is to get complex carbohydrates approx. 3 hours before training/competition.

Try to work it into your routines that the carbohydrates you eat have a low glycemic index. This will provide the best basis for beneficial training and competition.

They are called the complex carbohydrates and take a little longer for the body to absorb. Consequently, they take longer for your muscles to turn them into energy. That is why this should be consumed a while before training and competition. On the other hand, your body is supplied with energy for a longer period of time, which is especially useful in an endurance sport such as cycling.