Keep your energy levels high and your gut in good order by avoiding these five ride-wreckers.

>>> Why is fitness such a taboo in mountain biking?

Last night’s curry

There’s a growing body of evidence suggesting spicy food is good for you, potentially helping prevent cancer and diabetes.

Save it for after the ride though, as lots of fiery spice is more likely to cause heartburn and acid reflux, by irritating the lining of the oesophagus and increasing your stomach acid. Likewise, acidic foods like tomato sauce, orange juice, coffee and booze can have the same effect. So steer clear of tidying up last night’s leftover curry, or dabbling in a breakfast burrito.

Try this instead

mbr’s favourite breakfast is low sugar granola, mixed with high protein Total yoghurt and summer berries — packed with carbs it’s a pre-ride winner.

Full English

Fat takes time for your body to digest — fine if you’re sitting on the sofa, not so good if you’re going riding. The trouble is, both digestion and muscle power require plenty of blood, and they’ll go into competition for it if they have to. So a high-fat brekkie can wreck your performance and your toilet equilibrium. Ditch the fast food breakfast and the fry-up.

Try this instead

Scrambled eggs on wholemeal toast will give your body carbs from the bread to keep you riding, and a little protein from the eggs to keep you feeling full. Add smoked salmon if you’re feeling decadent.

Beans on toast

Fibre increases the good bacteria in your gut and has a host of other benefits, like preventing heart disease, diabetes and weight gain.

Keep it for after your ride though, as it can cause wind and bloating — if you’ve ever had that painful over-full feeling on a ride, it’s probably from fibre. Avoid it in the two hours before you ride, so no beans on toast or bran flakes.

Try this instead

Sandwiches work well as pre-ride food. Go for one from a healthy eating range, as they tend to be lower in fat and sugar. Alternatively, pasta and couscous dishes do the carbo-loading job too.

Watch: What to avoid before a ride

Super Sugar-eee-ohs

Refined sugar seems like a good idea at first taste, giving an instant energy boost. The spike only lasts a few minutes, though, leaving you exhausted and empty. So that means no cans of Coke, no chocolate bars and no sugary cereal.

Try this instead

Go for unprocessed sweet food, like fresh fruit, and drink coconut water, not fizzy pop.

Full English

Fat takes time for your body to digest — fine if you’re sitting on the sofa, not so good if you’re going riding. The trouble is, both digestion and muscle power require plenty of blood, and they’ll go into competition for it if they have to. So a high-fat brekkie can wreck your performance and your toilet equilibrium. Ditch the fast food breakfast and the fry-up.

Try this instead

Scrambled eggs on wholemeal toast will give your body carbs from the bread to keep you riding, and a little protein from the eggs to keep you feeling full. Add smoked salmon if you’re feeling decadent.

No food

Overslept and didn’t have time for breakfast? Overindulged the night before and couldn’t stomach breakfast? If you answer yes to one of these questions your riding is certainly going to suffer, because you’ll run out of energy sooner on the trail. It’s not the end of the world, you can always eat as you ride, but it’s far better to start with full energy reserves

Try this instead

Instant porridge pots are quick to make and easy to wolf down, plus they have plenty of carbs. Add a potassium-rich banana to it and you’ve got a good hangover/recovery breakfast.