Tackling Switzerland’s legendary climbs is about more than just strong legs and a good bike. On a multi-day cycling holiday, your fuelling strategy can make or break the experience. The combination of long ascents, changing weather, and the need to perform day after day means riders must pay as much attention to their nutrition as they do to their gearing. At Swiss Cycology Tours, we’ve seen firsthand how the right approach to food and hydration transforms not just performance, but also enjoyment of the journey. Here are some proven strategies to keep you riding strong from the first kilometre to the last.

Start strong: breakfast matters

• Every successful day in the saddle begins with a solid breakfast. Think of it as priming the engine before a mountain stage. A mix of slow-release carbohydrates, lean protein, and healthy fats will set you up for hours on the bike.

• Oats with fruit and yoghurt, or eggs with wholegrain bread, provide an excellent balance. The goal is to top up glycogen stores without eating anything too heavy or greasy that might slow digestion.

Eat little and often

• Climbing the Furka, Grimsel or San Gottardo isn’t the time to experiment with new foods. Consistency and familiarity are key.

• Aim for 30–60 grams of carbohydrates per hour, which could be as simple as an energy bar, a banana, or a handful of dried fruit. Some riders prefer gels, others savour sandwiches or pastries picked up along the way.

• The important thing is to eat before hunger hits — once your energy dips, it’s difficult to claw back.

Hydration is more than just water

• Even in the cool air of the high Alps, riders lose fluids through sweat and exertion. Dehydration can sneak up quickly, causing fatigue, cramps, and slower recovery. Sip water regularly and never wait until you feel thirsty.

• On hot days or long climbs, add electrolytes to replace sodium, potassium, and magnesium — minerals lost in sweat that are vital for muscle function and endurance.

• A simple rule of thumb: finish a long ride with your water bottles empty, not half-full.

The art of recovery

• Fuel doesn’t stop when the ride ends. Recovery is where the body adapts and strengthens for the next day. Within 30–60 minutes of finishing, aim for a snack or meal that combines carbohydrates (to replenish glycogen) with protein (to repair muscle).

• A recovery shake, a sandwich with lean protein, or even a simple bowl of pasta with vegetables works wonders.

• Don’t forget minerals: a salty snack, a rehydration tablet, or a sports drink helps restore balance. By taking recovery seriously, you’ll wake up the next morning ready to tackle another pass, not struggling to turn the pedals.

Listen to your body

• No two riders are the same, and conditions change daily in the mountains. Some days you’ll crave more food, others less. Temperature, altitude, and effort all influence appetite and hydration needs.

• Pay attention to the signals: dizziness, unusual fatigue, or stomach discomfort are all signs you may need to adjust fuelling. Practice makes perfect — the more you ride, the more intuitive your strategy becomes.

Why it matters on a Swiss Cycology Tours ride

On our tours, riders can cover up to 500km in a week, with elevation gains of 12,000 metres or more. That’s the equivalent of riding several mountain stages of the Tour de France back-to-back. Without smart nutrition, the body struggles to keep up. With it, each climb becomes more enjoyable, and the scenery — not fatigue — takes centre stage. Our guides ensure there’s always access to the right fuel: from local snacks and bakery stops torecovery meals after each ride. The goal is to take the stress out of nutrition planning, leaving you free to focus on the ride itself.

Final thoughts

Fuelling for multi-day rides isn’t about chasing perfection. It’s about being consistent, making small smart choices, and setting yourself up for success each day. With the right approach, you’ll discover not only that you can climb longer and recover faster, but also that food becomes part of the adventure — whether it’s a coffee stop in a mountain village or a well-earned dinner after a day on the passes.

Master these tactics and you’ll do more than just finish each ride — you’ll thrive, discovering the unique joy of riding strong in the heart of the Alps.

Got questions? Curious about joining one of our guided Swiss adventures? Contact us—we’d love to help you take your riding to the next level.

Author: Lee Hewett