Avoid These Common Nutrition Errors on the Turbo Trainer

When bad weather drives training indoors, the turbo trainer becomes a cyclist’s best friend - but without the right nutrition, your performance can quickly stall. From hydration mistakes to fuelling mismatches, this guide breaks down the most common nutrition errors made on the turbo trainer and shows you how to fix them for stronger, more efficient rides.

When the UK weather closes in, the turbo trainer becomes every cyclist’s best ally. Platforms like Zwift make indoor sessions a year-round staple, even as outdoor conditions deteriorate. But there’s a critical edge: success on the turbo trainer requires smart, targeted nutrition.1

It’s easy to underestimate how fuelling for indoor cycling is different from outdoor training. A wrong step, such as heavy pre-session meals or poor hydration, can hijack performance and comfort. This guide breaks down the science-backed mistakes to avoid, helping you maximise every session.

Why Indoor Cycling Nutrition Feels Different

Turbo training is unique. There’s no breeze to cool you, which means higher heat, more sweat, and extra stress on your body. A recent cross-sectional analysis found that most cyclists training indoors fail to meet carbohydrate guidelines for sustained performance, leading to reduced energy and a reduction in performance.2

In a large survey, 67% of cyclists experienced upper gastrointestinal symptoms and 64% experienced lower symptoms during intense sessions. This confirms that digestive distress is a pervasive challenge for indoor athletes. Get the fueling strategy wrong, and it’s discomfort rather than progress that defines your session. 3

The Three Biggest Errors Indoor Cyclists Make

1) Ignoring the lack of a breeze and poor hydration
2) Poor fuelling
3) Copying outdoor habits indoors

So how do you fix them?

Have a Hydration Strategy and Airflow.

Training indoors without enough fans or ventilation can lead to overheating, faster fatigue, and reduced power output. Indoor cycling leads to accelerated fluid and electrolyte loss because there’s no wind and increased sweating occurs. Faster onset dehydration can reduce power output and delay recovery. 4

Science-backed hydration for turbo trainer sessions includes:

• Starting well hydrated by sipping fluids in the hours before riding. This is very important if doing a session first thing in the morning.

• Consuming 500 to 750 ml of water or electrolyte solution per hour. 5

• For longer or high-intensity rides, replacing electrolytes to maintain strength and clarity.

In a recent review, researchers reported that fluid consumption was incorporated during indoor cycling sessions in 98% of participants, with an average hourly intake rate of 0.74 ± 0.28 L/h. 41% of participants indicated that they exclusively consumed plain water, 18.7% added a combination of electrolytes and carbohydrates with 22.4% exclusively adding electrolytes and 4.4% exclusively adding carbohydrates.

Products like Marchon’s Performance Hydration Sachet Pack are designed with carefully balanced sodium and potassium to support indoor cycling demands.

Bonus tip - Use at least one high-powered fan directed at your torso. Keep the room cool and open a window if possible. Think of your setup as climate control for performance.

Tailor Nutrition to Session Type

Every turbo session is different. Research shows that blanket fueling approaches do not work; nutrition should adapt to duration and intensity. Here is a simple guide

• Short rides (under 1 hour): Hydration and a quick carb snack are enough if the session is higher intensity. Mid-session feeding may actually hinder comfort and is not needed if adequate pre-training nutrition is correct. If doing a zone 2 effort you can train fasted and just hydrate before and during.

• Endurance efforts (60 to 90 minutes): Target 30 to 60 grams of carbohydrates per hour.

• Long workouts (2 hours or more): Mix carbohydrate sources like gels, carb drinks, bars and chews, aiming for 60 to 90 grams per hour for optimal energy.

A recent investigation found that over 85% of indoor cyclists did not reach recommended carbohydrate intakes, largely due to lack of tailored plans. Experiment with gels and drinks in regular training rather than big events, your gut should be as trained as you do your legs. - 2, 6.

Check out this article on how to train your gut.

You Need to Adapt Your Outdoor Habits Indoors

There’s no coasting or freewheeling indoors which means 60 minutes inside is usually harder than the same “distance” outside which is often the reverse to what people think. As highlighted earlier You often prepare better for outdoor rides and kind of just jump on and do unstructured rides more so with indoor cycling. Over 40% of sessions of those training more than twice a week on the turbo trainer were unstructured. This results in knowing what to eat before indoor cycling sessions challenging.

The fix?

Follow a structured workout or training plan. Even 45–60 minutes with focused intervals can outperform a random 90-minute ride. Use apps like Zwift, TrainerRoad, or custom sessions to guide your training.What this does is allow you to better structure what to eat before a turbo training session.

As mentioned you don’t have the breeze and options to stop and grab a coffee and cake when cycling indoors. So make sure you have a plan and adequate fuel and hydration within reach.

The Do’s and Dont’s Of Indoor Cycling Nutrition

Do pre-hydrate: Start well-hydrated and drink 500–700 ml of water with electrolytes in the 30 minutes -1 hour before riding.

Do use electrolytes: Aim for 500–1000 mg sodium per litre during rides >60 min to replace sweat losses.

Do fuel by session length/intensity: Under 60 min → water/electrolytes 60–90 min → 30–45 g carbs/hour 90 min → 60–90 g carbs/hour Do practice gut training: Use indoor sessions to rehearse race-day fueling strategies (carb type, dose, timing). Do take protein after: 20–30 g protein + 60–90 g carbs within 30–60 min post-ride to support recovery.

Do monitor sweat losses: Weigh yourself before and after to estimate fluid needs.

Do consider caffeine strategically: 3–6 mg/kg, ~45–60 min pre-ride, but avoid late-evening sessions if you value sleep. And the dont’s.

Don’t rely on thirst alone: Indoors, thirst cues lag behind actual fluid needs.

Don’t fuel every ride like a race: Save gels/energy drinks for harder or longer sessions.

Don’t ignore sodium: Water-only rehydration can dilute electrolytes and increase cramp risk.

Don’t neglect recovery: Skipping post-ride nutrition slows glycogen resynthesis and adaptation.

Don’t overdo caffeine: Too much raises heart rate, GI distress, and disrupts sleep.

Don’t wear heavy kit: Overheating accelerates dehydration and increases carb use.

Don’t assume outdoor rules apply: Indoor sweat losses are higher, fueling needs are different.

Key Takeaway

Indoor cycling works best when nutrition matches the session demands. Scientific evidence is clear: easily digestible carbs, tailored fueling, and smart hydration make turbo training smoother and more productive.7

Evaluate your current approach and try evidence-based strategies from this guide. Small, science-backed changes can dramatically improve comfort and performance.

Need help? Browse Marchon’s Endurance collection or contact us for personalised advice.