Ask a coach: ‘What are my chances of bonking if I wait for the cafe stop to fuel my long rides?’

We often hear the advice ‘little and often’ - but what is really going on inside our bodies when we fuel just the cafe stop versus throughout the whole ride?

Image shows one rider fuelling at a cafe stop and another rider fuelling during a ride.
(Image credit: Future)

We all have the one café that serves our favourite cake… in my case, it’s a big slice of treacle tart. But is that sizable slice of heaven enough fuel for a long ride?

Whether you’re going on a cycling club group ride or just with some mates, quite a lot of us will have plans for packing in a long ride at the weekend to build up our cycling endurance

Image shows James Spragg.
James Spragg

Sports scientist and coach James Spragg is one of the experts who will be answering your questions in Cycling Weekly's ASK A CYCLING COACH series which comes out every Wednesday. Working both in research and applied settings, he currently runs Intercept Performance Consultancy

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James Spragg

James Spragg is a sports scientist and coach, working both in research and applied settings. When not working with athletes James can be found skiing, climbing, cycling or drinking coffee!

Alongside Dan Lorang and Peter Leo, James runs Intercept Performance Consultancy. Over the last 8 years in various roles, as coaches, performance consultants, performance managers, and sports scientists, Dan, James and Peter have played a role in helping athletes achieve more than 10 World Championship titles, several Olympics medals (including a Gold and Silver Medal in Tokyo 2020) and several Top 5 results in some of the biggest sporting events on the planet (Tour de France, Olympics, World and European Championships). Our single focus is on improving performance in all settings.