Cyclists new to the sport have a lot of information to digest when searching for the proper diet that will improve their performance. Considering how to consume carbohydrates, fats and protein in the right amounts and at the right time can be confusing.

Feedyourbike.com has put together a guide that can help.

The 18-page ebook, “Fueling Your Ride: Essential Nutrition for Beginner Cyclists,” covers in six short chapters the role of various foods that can improve cycling, the key nutrients cyclists should consume, timing pre-ride and recovery meals, snack options and some common nutrition myths that deserve debunking.

“This easy-to-read guide is a great place to start when creating a strategy for beginner cyclists who are looking to ride longer and feel better. You’ll learn how foods work to supply the energy and nutrients needed to enjoy your time on the bike and avoid the dreaded bonk,” says Michael R. Hamilton, an editor at Feedyourbike.com. 

While many beginners may be tempted to hop on the bike with little thought to how food works to fuel the ride, ignoring proper nutrition can take the fun out of biking. You’ll learn how to ride longer and more comfortably when eating right is part of your riding strategy.

“Fueling Your Ride: Essential Nutrition for Beginner Cyclists” is available for download at Amazon for $2.99.