{"id":43475,"date":"2026-09-07T01:09:49","date_gmt":"2026-09-06T23:09:49","guid":{"rendered":"https:\/\/www.54eleven.com\/nutrition\/"},"modified":"2026-09-07T01:09:53","modified_gmt":"2026-09-06T23:09:53","slug":"nutrition","status":"publish","type":"page","link":"https:\/\/www.54eleven.com\/en\/nutrition\/","title":{"rendered":"Nutrition"},"content":{"rendered":"\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlfnopbc-4a38062185bad3f9d72f446edc4a167a\">\n.avia-section.av-mlfnopbc-4a38062185bad3f9d72f446edc4a167a{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.54eleven.com\/wp-content\/uploads\/2026\/09\/nutrition_hero.jpeg);\nbackground-position:50% 50%;\nbackground-attachment:scroll;\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div id='av_section_1'  class='avia-section av-mlfnopbc-4a38062185bad3f9d72f446edc4a167a main_color avia-section-default avia-no-border-styling  avia-builder-el-0  el_before_av_hr  avia-builder-el-first  avia-full-stretch avia-bg-style-scroll av-minimum-height av-minimum-height-75 av-height-75  container_wrap sidebar_right'  data-section-bg-repeat='stretch' data-av_minimum_height_pc='75' data-av_min_height_opt='75'><div class='container av-section-cont-open' ><main  class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-43475'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlfo8v1z-063fe8781254f942a99eb281060ebc55\">\n#top .av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55{\npadding-bottom:10px;\ncolor:#ffffff;\nfont-size:7vw;\n}\nbody .av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 .av-special-heading-tag{\nfont-size:7vw;\n}\n.av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 .av-subheading{\nfont-size:40px;\ncolor:#ffffff;\n}\nbody .av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 .av-special-heading-tag .heading-wrap:before{\nborder-color:#ffffff;\n}\nbody .av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 .av-special-heading-tag .heading-wrap:after{\nborder-color:#ffffff;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-mlfo8v1z-063fe8781254f942a99eb281060ebc55 av-special-heading-h1 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-1  avia-builder-el-no-sibling  av-inherit-size'><h1 class='av-special-heading-tag '  >Nutrition for Cyclists<\/h1><div class='av_custom_color av-subheading av-subheading_below'><p>Everything you need to know about hydration, electrolytes, carbohydrates, protein, and recovery.<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<\/div><\/div><\/main><!-- close content main element --><\/div><\/div><div id='after_section_1'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-43475'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlfotspz-74b1b8227e100b4163c4826f1e52c58a\">\n#top .hr.hr-invisible.av-mlfotspz-74b1b8227e100b4163c4826f1e52c58a{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-mlfotspz-74b1b8227e100b4163c4826f1e52c58a hr-invisible  avia-builder-el-2  el_after_av_section  el_before_av_four_fifth  avia-builder-el-first '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div  class='flex_column av-3copcb1-e9f0841a8cd1ea938eaa87aaf8c7e693 av_four_fifth  avia-builder-el-3  el_after_av_hr  el_before_av_one_fifth  first flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-31thep9-6e731d6d320f48e71cb25c67c3b2b63f\">\n#top .av-special-heading.av-31thep9-6e731d6d320f48e71cb25c67c3b2b63f{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-31thep9-6e731d6d320f48e71cb25c67c3b2b63f .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-31thep9-6e731d6d320f48e71cb25c67c3b2b63f .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-31thep9-6e731d6d320f48e71cb25c67c3b2b63f av-special-heading-h2 blockquote modern-quote  avia-builder-el-4  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Nutrition in Cycling<\/h2><div class='av-subheading av-subheading_below'><p>The Right Diet for Improved Performance, Endurance, and Recovery<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2etfqjx-557961a06ca51a81aa05394b2b3bbfef\">\n#top .av_textblock_section.av-2etfqjx-557961a06ca51a81aa05394b2b3bbfef .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-2etfqjx-557961a06ca51a81aa05394b2b3bbfef '  ><div class='avia_textblock' ><p>Whether it\u2019s a leisurely coastal ride, a challenging mountain stage through the Serra de Tramuntana, or a multi-day cycling vacation in Mallorca\u2014proper nutrition often determines how good a ride feels. If you provide your body with optimal energy, hydration, and essential nutrients, you\u2019ll ride longer, perform better, and recover much faster.<\/p>\n<p>Many cyclists invest a lot of money in a high-quality bike, lightweight wheels, or modern cycling apparel. Yet one of the most important factors affecting performance is often underestimated: nutrition.<\/p>\n<p>But sports nutrition doesn&#8217;t have to be complicated or scientific. Just a few basic rules can help ensure your body gets the nutrition it needs and prevent drops in performance, cramps, or a sudden bout of hunger.<\/p>\n<p>On this page, we\u2019ll explain what\u2019s important before, during, and after a bike ride, and the role that carbohydrates, electrolytes, proteins, and adequate hydration play in the process.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-28a58a5-1e7d7f968f04663de5e40db7f4d4f921 av_one_fifth  avia-builder-el-6  el_after_av_four_fifth  el_before_av_hr  flex_column_div  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-kx87u5-eac8dbd07d0d3cbd4a072e442e818896\">\n#top .hr.hr-invisible.av-kx87u5-eac8dbd07d0d3cbd4a072e442e818896{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-kx87u5-eac8dbd07d0d3cbd4a072e442e818896 hr-invisible  avia-builder-el-7  el_after_av_one_fifth  el_before_av_four_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div  class='flex_column av-1qzi3u5-7c83838c242f93cc6ec9c1331a1d43d8 av_four_fifth  avia-builder-el-8  el_after_av_hr  el_before_av_one_fifth  first flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlfpamlj-707f03c22aac7cc0688fcf8c70d0e22d\">\n#top .av-special-heading.av-mlfpamlj-707f03c22aac7cc0688fcf8c70d0e22d{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mlfpamlj-707f03c22aac7cc0688fcf8c70d0e22d .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mlfpamlj-707f03c22aac7cc0688fcf8c70d0e22d .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mlfpamlj-707f03c22aac7cc0688fcf8c70d0e22d av-special-heading-h2 blockquote modern-quote  avia-builder-el-9  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Why is nutrition so important when cycling?<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-190xcvh-7057203d56ec74dda21ebc1a5185757c\">\n#top .av_textblock_section.av-190xcvh-7057203d56ec74dda21ebc1a5185757c .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-190xcvh-7057203d56ec74dda21ebc1a5185757c '  ><div class='avia_textblock' ><p>Cycling is one of the classic endurance sports. During every ride, the body continuously burns energy, loses fluids through sweat, and metabolizes numerous minerals. The longer or more intense the activity, the more important proper nutrition becomes.<\/p>\n<p>Good sports nutrition ensures<\/p>\n<ul>\n<li>the muscles are continuously supplied with energy,<\/li>\n<li>concentration is maintained,<\/li>\n<li>fatigue sets in much later,<\/li>\n<li>the risk of hunger-induced cramps is reduced,<\/li>\n<li>recovery is accelerated, and<\/li>\n<li>the body becomes more efficient in the long term.<\/li>\n<\/ul>\n<p>You can compare it to a car: Even the most powerful engine is of little use if there\u2019s no fuel in the tank.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-2hvrcy5-8803f0dc3934b7bd93f910e0f6555bf8 av_one_fifth  avia-builder-el-11  el_after_av_four_fifth  el_before_av_hr  flex_column_div  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-tvsve5-cf9b6c4c109cbd5719851d1d01751118\">\n#top .hr.hr-invisible.av-tvsve5-cf9b6c4c109cbd5719851d1d01751118{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-tvsve5-cf9b6c4c109cbd5719851d1d01751118 hr-invisible  avia-builder-el-12  el_after_av_one_fifth  el_before_av_four_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3ivm171-556df8fd0dc5360593a2d00a4ce72888\">\n.avia_transform .flex_column.av-3ivm171-556df8fd0dc5360593a2d00a4ce72888{\nanimation-duration:2s;\n}\n<\/style>\n<div  class='flex_column av-3ivm171-556df8fd0dc5360593a2d00a4ce72888 av_four_fifth  avia-builder-el-13  el_after_av_hr  el_before_av_one_fifth  first flex_column_div av-animated-generic left-to-right  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlfplp2c-335ecf19e8b56612565fff2c6432b31c\">\n#top .av-special-heading.av-mlfplp2c-335ecf19e8b56612565fff2c6432b31c{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mlfplp2c-335ecf19e8b56612565fff2c6432b31c .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mlfplp2c-335ecf19e8b56612565fff2c6432b31c .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mlfplp2c-335ecf19e8b56612565fff2c6432b31c av-special-heading-h2 blockquote modern-quote  avia-builder-el-14  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Before the ride<\/h2><div class='av-subheading av-subheading_below'><p>The Key to a Successful Ride<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-36h0sbx-b460819e366926993d0f31633e328f09\">\n#top .av_textblock_section.av-36h0sbx-b460819e366926993d0f31633e328f09 .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-36h0sbx-b460819e366926993d0f31633e328f09 '  ><div class='avia_textblock' ><p>How well your body will perform later is determined several hours before the start. The goal is to fill your glycogen stores\u2014that is, the carbohydrate stores in your muscles and liver\u2014as much as possible.<\/p>\n<h3><\/h3>\n<p> 2<\/p>\n<h3>to 4 hours before the ride<\/h3>\n<p>The meal should consist mainly of complex carbohydrates and also contain some protein. Fatty or very heavy foods should be avoided, as they stay in the stomach for a long time.<\/p>\n<p>Suitable meals include, for example:<\/p>\n<ul>\n<li>Oatmeal with banana and yogurt<\/li>\n<li>Whole-grain bread with honey<\/li>\n<li>Rice with chicken<\/li>\n<li>Pasta with a light tomato sauce<\/li>\n<li>Skyr with fruit<\/li>\n<li>Muesli with plain yogurt<\/li>\n<\/ul>\n<p>You should already be drinking enough\u2014ideally about 500 to 700 ml of water.<\/p>\n<h3>Shortly before the start<\/h3>\n<p>If it\u2019s been a while since your last meal, a small snack is often enough:<\/p>\n<ul>\n<li>Banana<\/li>\n<li>Date<\/li>\n<li>Granola bar<\/li>\n<li>Rice cracker<\/li>\n<li>Small roll with jam<\/li>\n<\/ul>\n<p>You should avoid eating large meals right before the tour.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-2klrb4d-4c0fdaf3335252ba43c13f5b4597b27c av_one_fifth  avia-builder-el-16  el_after_av_four_fifth  el_before_av_hr  flex_column_div  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-21r15hp-58201d16994fc7aae17694a373557274\">\n#top .hr.hr-invisible.av-21r15hp-58201d16994fc7aae17694a373557274{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-21r15hp-58201d16994fc7aae17694a373557274 hr-invisible  avia-builder-el-17  el_after_av_one_fifth  el_before_av_section  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2t26vk-0128aab0ac45ab4211d6c80f173a3ced\">\n.avia-section.av-2t26vk-0128aab0ac45ab4211d6c80f173a3ced{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.54eleven.com\/wp-content\/uploads\/2026\/09\/nutrition_hero-1030x441.jpeg);\nbackground-position:50% 50%;\nbackground-attachment:scroll;\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div id='av_section_2'  class='avia-section av-2t26vk-0128aab0ac45ab4211d6c80f173a3ced main_color avia-section-default avia-no-border-styling  avia-builder-el-18  el_after_av_hr  el_before_av_hr  avia-full-stretch avia-bg-style-scroll av-minimum-height av-minimum-height-25 av-height-25  container_wrap sidebar_right'  data-section-bg-repeat='stretch' data-av_minimum_height_pc='25' data-av_min_height_opt='25'><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-43475'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqeecdr-3305f843e82cf3944b0939559933afba\">\n#top .av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba{\npadding-bottom:10px;\ncolor:#ffffff;\nfont-size:4vw;\n}\nbody .av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba .av-special-heading-tag{\nfont-size:4vw;\n}\n.av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba .av-subheading{\nfont-size:40px;\ncolor:#ffffff;\n}\nbody .av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba .av-special-heading-tag .heading-wrap:before{\nborder-color:#ffffff;\n}\nbody .av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba .av-special-heading-tag .heading-wrap:after{\nborder-color:#ffffff;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-mtqeecdr-3305f843e82cf3944b0939559933afba .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-mtqeecdr-3305f843e82cf3944b0939559933afba av-special-heading-h1 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-19  el_before_av_button  avia-builder-el-first  av-inherit-size'><h1 class='av-special-heading-tag '  >Bike Tours with the Right Nutrition<\/h1><div class='av_custom_color av-subheading av-subheading_below'><p>Top bikes, top equipment, top service<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<div  class='avia-button-wrap av-mtqelt2t-64d2d87460a564cb96ac54e92be58e69-wrap avia-button-center  avia-builder-el-20  el_after_av_heading  avia-builder-el-last '>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqelt2t-64d2d87460a564cb96ac54e92be58e69\">\n#top #wrap_all .avia-button.av-mtqelt2t-64d2d87460a564cb96ac54e92be58e69{\nfont-size:18px;\ntransition:all 0.4s ease-in-out;\n}\n<\/style>\n<a href='https:\/\/www.54eleven.com\/en\/online-booking\/'  class='avia-button av-mtqelt2t-64d2d87460a564cb96ac54e92be58e69 av-link-btn avia-icon_select-no avia-size-large avia-position-center avia-color-theme-color'   aria-label=\"Book Your Bike Now\"><span class='avia_iconbox_title' >Book Your Bike Now<\/span><\/a><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='after_section_2'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-43475'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-tq3b2o-ffaaba96d6a0da6784dbe9a037b3e667\">\n#top .hr.hr-invisible.av-tq3b2o-ffaaba96d6a0da6784dbe9a037b3e667{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-tq3b2o-ffaaba96d6a0da6784dbe9a037b3e667 hr-invisible  avia-builder-el-21  el_after_av_section  el_before_av_four_fifth  avia-builder-el-first '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div  class='flex_column av-2mlqt8w-60c4ae2d9f993780f87d6230a34135f7 av_four_fifth  avia-builder-el-22  el_after_av_hr  el_before_av_hr  first flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlfpmktd-c2ab71676e3704242840ffd4eed48d8a\">\n#top .av-special-heading.av-mlfpmktd-c2ab71676e3704242840ffd4eed48d8a{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mlfpmktd-c2ab71676e3704242840ffd4eed48d8a .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mlfpmktd-c2ab71676e3704242840ffd4eed48d8a .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mlfpmktd-c2ab71676e3704242840ffd4eed48d8a av-special-heading-h2 blockquote modern-quote  avia-builder-el-23  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >During the tour<\/h2><div class='av-subheading av-subheading_below'><p>Maintain a Constant Energy Supply<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-zsgwod-b261634bdd437bba2cf80dfde9095735\">\n#top .av_textblock_section.av-zsgwod-b261634bdd437bba2cf80dfde9095735 .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-zsgwod-b261634bdd437bba2cf80dfde9095735 '  ><div class='avia_textblock' ><p>The longer a ride lasts, the more important it is to replenish your energy regularly. Many cyclists make the mistake of waiting until they feel hungry to eat. By then, it\u2019s usually already too late. Instead, you should start replenishing your energy after about 45 to 60 minutes.<\/p>\n<h3>Rides up to 1 hour<\/h3>\n<p>. For easy rides, water is usually enough.<\/p>\n<h3>Rides lasting between 1 and 2 hours<\/h3>\n<p>At this point, you should start consuming carbohydrates in addition to fluids.<\/p>\n<p>Suitable examples include:<\/p>\n<ul>\n<li>Bananas<\/li>\n<li>Granola bars<\/li>\n<li>Dried fruit<\/li>\n<li>Rice cakes<\/li>\n<li>Sports drinks<\/li>\n<\/ul>\n<h3>Rides lasting more than 2 hours<\/h3>\n<p>For longer rides, it is recommended to consume small amounts regularly.<\/p>\n<p>As a general guideline:<\/p>\n<ul>\n<li>about 30 to 60 grams of carbohydrates per hour<\/li>\n<li>During very intense exercise, trained athletes can consume up to 90 grams per hour<\/li>\n<\/ul>\n<p>It\u2019s better to eat small portions every 20 to 30 minutes rather than a few large meals.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1cihvg0-1ec9cd27d032be7dd8ae32539c60c4f2\">\n#top .hr.hr-invisible.av-1cihvg0-1ec9cd27d032be7dd8ae32539c60c4f2{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-1cihvg0-1ec9cd27d032be7dd8ae32539c60c4f2 hr-invisible  avia-builder-el-25  el_after_av_four_fifth  el_before_av_four_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div  class='flex_column av-72b5zk-fba35697a9d2d8be77b3dd511e39c2b5 av_four_fifth  avia-builder-el-26  el_after_av_hr  el_before_av_hr  first flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqdo4s7-d7876951388914e838f270ccac04d32a\">\n#top .av-special-heading.av-mtqdo4s7-d7876951388914e838f270ccac04d32a{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mtqdo4s7-d7876951388914e838f270ccac04d32a .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mtqdo4s7-d7876951388914e838f270ccac04d32a .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mtqdo4s7-d7876951388914e838f270ccac04d32a av-special-heading-h2 blockquote modern-quote  avia-builder-el-27  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Drink enough fluids<\/h2><div class='av-subheading av-subheading_below'><p>Hydration is the most important factor in performance<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqdngn1-0a15e8282c723d867b0158a9aea21204\">\n#top .av_textblock_section.av-mtqdngn1-0a15e8282c723d867b0158a9aea21204 .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mtqdngn1-0a15e8282c723d867b0158a9aea21204 '  ><div class='avia_textblock' ><p>Even a slight loss of fluids can affect your performance. Losing as little as 2 percent of your body weight through sweating can significantly impair your endurance, concentration, and coordination.<\/p>\n<p>Therefore:<\/p>\n<p><strong>Don&#8217;t wait until you&#8217;re thirsty to drink.<\/strong><\/p>\n<p>Depending on the temperature, the general recommendation is:<\/p>\n<div>\n<div>\n<div>\n<table>\n<thead>\n<tr>\n<th>Conditions<\/th>\n<th>Amount of Fluid Intake<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>cool temperatures<\/td>\n<td>400\u2013600 ml\/hour<\/td>\n<\/tr>\n<tr>\n<td>Pleasant temperatures<\/td>\n<td>600\u2013800 ml\/hour<\/td>\n<\/tr>\n<tr>\n<td>Hot summer days in Mallorca<\/td>\n<td>800\u20131,200 ml\/hour<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<\/div>\n<p>People who sweat a lot need more, accordingly.<\/p>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-oobo34-8e979b950fbe799c7e0cbc129fe19ba9\">\n#top .hr.hr-invisible.av-oobo34-8e979b950fbe799c7e0cbc129fe19ba9{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-oobo34-8e979b950fbe799c7e0cbc129fe19ba9 hr-invisible  avia-builder-el-29  el_after_av_four_fifth  el_before_av_one_third '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<div  class='flex_column av-1ifvmnk-fe541cc1c1fd653a5865aecbacba68e6 av_one_third  avia-builder-el-30  el_after_av_hr  el_before_av_one_third  first flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqdpasc-5b45fc4001837b6a46af387d4fb3feac\">\n#top .av-special-heading.av-mtqdpasc-5b45fc4001837b6a46af387d4fb3feac{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mtqdpasc-5b45fc4001837b6a46af387d4fb3feac .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mtqdpasc-5b45fc4001837b6a46af387d4fb3feac .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mtqdpasc-5b45fc4001837b6a46af387d4fb3feac av-special-heading-h2 blockquote modern-quote  avia-builder-el-31  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Electrolytes<\/h2><div class='av-subheading av-subheading_below'><p>More Than Just Water<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqdpqb3-6e31350ae1510026a61098de570dc763\">\n#top .av_textblock_section.av-mtqdpqb3-6e31350ae1510026a61098de570dc763 .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mtqdpqb3-6e31350ae1510026a61098de570dc763 '  ><div class='avia_textblock' ><p>When you sweat, your body loses not only water but also important minerals.<\/p>\n<p>The most important ones are:<\/p>\n<h3>Sodium<\/h3>\n<p>The most important electrolyte of all.<\/p>\n<p>It regulates fluid balance and supports muscle and nerve function.<\/p>\n<h3>Potassium<\/h3>\n<p>Supports muscle function and nerve impulse transmission.<\/p>\n<h3>Magnesium<\/h3>\n<p>Plays a role in numerous metabolic processes and is important for normal muscle function.<\/p>\n<h3>Calcium<\/h3>\n<p>Essential for muscle contraction and the nervous system.<\/p>\n<h3>When are electrolytes recommended?<\/h3>\n<p>They are especially recommended for:<\/p>\n<ul>\n<li>Temperatures above 25 \u00b0C<\/li>\n<li>long climbs<\/li>\n<li>Rides longer than 90 minutes<\/li>\n<li>heavy sweating<\/li>\n<li>multiple rides on consecutive days<\/li>\n<\/ul>\n<p>Especially in Mallorca, with its warm temperatures and long mountain climbs, electrolytes are a must-have for many riders.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-16gnd74-85e8c6fb9b39cc31e384f2b25700b3da av_one_third  avia-builder-el-33  el_after_av_one_third  el_before_av_one_third  flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqdq365-c540ce6b6fc0c5192a1c9a30863e2e57\">\n#top .av-special-heading.av-mtqdq365-c540ce6b6fc0c5192a1c9a30863e2e57{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mtqdq365-c540ce6b6fc0c5192a1c9a30863e2e57 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mtqdq365-c540ce6b6fc0c5192a1c9a30863e2e57 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mtqdq365-c540ce6b6fc0c5192a1c9a30863e2e57 av-special-heading-h2 blockquote modern-quote  avia-builder-el-34  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Carbohydrates<\/h2><div class='av-subheading av-subheading_below'><p>The Most Important Fuel<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqdqdb9-87baee93d55e6a428846f558ff81528d\">\n#top .av_textblock_section.av-mtqdqdb9-87baee93d55e6a428846f558ff81528d .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mtqdqdb9-87baee93d55e6a428846f558ff81528d '  ><div class='avia_textblock' ><p>Carbohydrates provide the body with the fastest and most efficient source of energy for physical activity.<\/p>\n<p>They are stored as glycogen in the muscles and liver.<\/p>\n<p>When these stores are depleted, you experience what\u2019s known as \u201chitting the wall.\u201d<\/p>\n<h3>Slow-release carbohydrates<\/h3>\n<p>Ideal before a ride.<\/p>\n<p>Examples:<\/p>\n<ul>\n<li>Oatmeal<\/li>\n<li>Rice<\/li>\n<li>Potatoes<\/li>\n<li>Whole-grain products<\/li>\n<li>Pasta<\/li>\n<\/ul>\n<h3>Fast-acting carbohydrates<\/h3>\n<p>Perfect during exercise.<\/p>\n<p>These include:<\/p>\n<ul>\n<li>Bananas<\/li>\n<li>Dates<\/li>\n<li>Gels<\/li>\n<li>Sports drinks<\/li>\n<li>Fruit bars<\/li>\n<li>White bread<\/li>\n<li>Honey<\/li>\n<\/ul>\n<p>The key isn\u2019t to eat as few carbohydrates as possible\u2014it\u2019s to eat the right carbohydrates at the right time.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-i78gr4-72dd0b613e0f9f2257a0c0cfe7607187 av_one_third  avia-builder-el-36  el_after_av_one_third  el_before_av_hr  flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqdqnvh-68ed624cf407be11b5edddbae9856927\">\n#top .av-special-heading.av-mtqdqnvh-68ed624cf407be11b5edddbae9856927{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mtqdqnvh-68ed624cf407be11b5edddbae9856927 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mtqdqnvh-68ed624cf407be11b5edddbae9856927 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mtqdqnvh-68ed624cf407be11b5edddbae9856927 av-special-heading-h2 blockquote modern-quote  avia-builder-el-37  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Proteins<\/h2><div class='av-subheading av-subheading_below'><p>The Foundation of Regeneration<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqdqw3f-2830b725afd61af2db62e35545e2285e\">\n#top .av_textblock_section.av-mtqdqw3f-2830b725afd61af2db62e35545e2285e .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mtqdqw3f-2830b725afd61af2db62e35545e2285e '  ><div class='avia_textblock' ><p>During exercise, proteins play only a minor role.<\/p>\n<p>After exercise, however, they become particularly important.<\/p>\n<p>Protein supports:<\/p>\n<ul>\n<li>Muscle building<\/li>\n<li>Muscle maintenance<\/li>\n<li>Recovery<\/li>\n<li>Adaptation to training stimuli<\/li>\n<\/ul>\n<p>After intense rides, it&#8217;s a good idea to have a protein-rich meal containing about 20 to 30 grams of high-quality protein.<\/p>\n<p>Suitable foods:<\/p>\n<ul>\n<li>Skyr<\/li>\n<li>Low-fat quark<\/li>\n<li>Greek yogurt<\/li>\n<li>Eggs<\/li>\n<li>Chicken<\/li>\n<li>Fish<\/li>\n<li>Legumes<\/li>\n<li>Whey protein<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1hgquvh-0dc7cf2916eaa5899b7ffc2585f4bcd0\">\n#top .hr.hr-invisible.av-1hgquvh-0dc7cf2916eaa5899b7ffc2585f4bcd0{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-1hgquvh-0dc7cf2916eaa5899b7ffc2585f4bcd0 hr-invisible  avia-builder-el-39  el_after_av_one_third  el_before_av_section  avia-builder-el-last '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-n0915c-f63fa87dae96fed5b9399be6bb82b0d5\">\n.avia-section.av-n0915c-f63fa87dae96fed5b9399be6bb82b0d5{\nbackground-repeat:no-repeat;\nbackground-image:url(https:\/\/www.54eleven.com\/wp-content\/uploads\/2026\/02\/gravel-bikes-54eleven-1030x549.jpg);\nbackground-position:50% 50%;\nbackground-attachment:scroll;\nmargin-top:0px;\nmargin-bottom:0px;\n}\n<\/style>\n<div id='av_section_3'  class='avia-section av-n0915c-f63fa87dae96fed5b9399be6bb82b0d5 main_color avia-section-default avia-no-border-styling  avia-builder-el-40  el_after_av_hr  el_before_av_one_third  avia-full-stretch avia-bg-style-scroll av-minimum-height av-minimum-height-25 av-height-25  container_wrap sidebar_right'  data-section-bg-repeat='stretch' data-av_minimum_height_pc='25' data-av_min_height_opt='25'><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-43475'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f\">\n#top .av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f{\npadding-bottom:10px;\ncolor:#ffffff;\nfont-size:4vw;\n}\nbody .av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n#top #wrap_all .av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f .av-special-heading-tag{\nfont-size:4vw;\n}\n.av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f .special-heading-inner-border{\nborder-color:#ffffff;\n}\n.av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f .av-subheading{\nfont-size:40px;\ncolor:#ffffff;\n}\nbody .av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f .av-special-heading-tag .heading-wrap:before{\nborder-color:#ffffff;\n}\nbody .av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f .av-special-heading-tag .heading-wrap:after{\nborder-color:#ffffff;\n}\n\n@media only screen and (min-width: 480px) and (max-width: 767px){ \n#top #wrap_all .av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n\n@media only screen and (max-width: 479px){ \n#top #wrap_all .av-special-heading.av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f .av-special-heading-tag{\nfont-size:0.8em;\n}\n}\n<\/style>\n<div  class='av-special-heading av-mtqf4aqq-1095c399df63ba7e962a222e3c8ed45f av-special-heading-h1 custom-color-heading blockquote modern-quote modern-centered  avia-builder-el-41  avia-builder-el-no-sibling  av-inherit-size'><h1 class='av-special-heading-tag '  >Nutrition Package from 54\/11<\/h1><div class='av_custom_color av-subheading av-subheading_below'><p>Book your bike and the nutrition package that goes with it<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='after_section_3'  class='main_color av_default_container_wrap container_wrap sidebar_right'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-small alpha units'><div class='post-entry post-entry-type-page post-entry-43475'><div class='entry-content-wrapper clearfix'>\n<div  class='flex_column av-1x47ovk-30d53dae3d4757c163d2a26e2d5c9c7d av_one_third  avia-builder-el-42  el_after_av_section  el_before_av_one_third  avia-builder-el-first  first flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqeyl0l-3b8885e5315b35ca65720a5d9e59fb28\">\n#top .av-special-heading.av-mtqeyl0l-3b8885e5315b35ca65720a5d9e59fb28{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mtqeyl0l-3b8885e5315b35ca65720a5d9e59fb28 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mtqeyl0l-3b8885e5315b35ca65720a5d9e59fb28 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mtqeyl0l-3b8885e5315b35ca65720a5d9e59fb28 av-special-heading-h2 blockquote modern-quote  avia-builder-el-43  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Mallorca Kickstart<\/h2><div class='av-subheading av-subheading_below'><p>Perfect for a day<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqf0dkw-941826d1df5f31b79932870afa463cae\">\n#top .av_textblock_section.av-mtqf0dkw-941826d1df5f31b79932870afa463cae .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mtqf0dkw-941826d1df5f31b79932870afa463cae '  ><div class='avia_textblock' ><p>Contents<\/p>\n<ul>\n<li>1 x isotonic drink<\/li>\n<li>1 x vegan gummy bar<\/li>\n<li>1 x chocolate chip bar for race day<\/li>\n<li>1 x packet of recovery drink<\/li>\n<li>1 x small bike water bottle 54-11<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1kak6eo-5a91bd0820098a252f2a1627639dd5fc av_one_third  avia-builder-el-45  el_after_av_one_third  el_before_av_one_third  flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqf0x5o-dc9082e6119eaa3b78d4c1b4210b777f\">\n#top .av-special-heading.av-mtqf0x5o-dc9082e6119eaa3b78d4c1b4210b777f{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mtqf0x5o-dc9082e6119eaa3b78d4c1b4210b777f .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mtqf0x5o-dc9082e6119eaa3b78d4c1b4210b777f .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mtqf0x5o-dc9082e6119eaa3b78d4c1b4210b777f av-special-heading-h2 blockquote modern-quote  avia-builder-el-46  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Mallorca Explorer<\/h2><div class='av-subheading av-subheading_below'><p>4-day vacation<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqf2vsr-f78398f7fab2d860a64c2bfe0239d882\">\n#top .av_textblock_section.av-mtqf2vsr-f78398f7fab2d860a64c2bfe0239d882 .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mtqf2vsr-f78398f7fab2d860a64c2bfe0239d882 '  ><div class='avia_textblock' ><p>Contents<\/p>\n<ul>\n<li>3 x isotonic drinks<\/li>\n<li>2 x vegan gummy bars<\/li>\n<li>3 x chocolate chip bars (40 g)<\/li>\n<li>2 x sachets of recovery drink<\/li>\n<li>1 x small bike water bottle 54-11<\/li>\n<li>1 x SUB9 Pro Salts electrolytes<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-18p566o-f22fa0cc4be20aca096f5fe30cfbb444 av_one_third  avia-builder-el-48  el_after_av_one_third  el_before_av_hr  flex_column_div  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqf1lp9-252033ce55104158b726f21e2050f5aa\">\n#top .av-special-heading.av-mtqf1lp9-252033ce55104158b726f21e2050f5aa{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mtqf1lp9-252033ce55104158b726f21e2050f5aa .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mtqf1lp9-252033ce55104158b726f21e2050f5aa .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mtqf1lp9-252033ce55104158b726f21e2050f5aa av-special-heading-h2 blockquote modern-quote  avia-builder-el-49  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Mallorca Epic Week<\/h2><div class='av-subheading av-subheading_below'><p>7-day vacation<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mtqf3j0u-a2f57b53c347195d1c17ea5ead83caa4\">\n#top .av_textblock_section.av-mtqf3j0u-a2f57b53c347195d1c17ea5ead83caa4 .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mtqf3j0u-a2f57b53c347195d1c17ea5ead83caa4 '  ><div class='avia_textblock' ><p>Contents<\/p>\n<ul>\n<li>4 x isotonic drinks<\/li>\n<li>3 x vegan gummy bars<\/li>\n<li>5 x chocolate chip bars for race day<\/li>\n<li>4 x sachets of recovery drink<\/li>\n<li>1 x small 54-11 bike water bottle<\/li>\n<li>2 x SUB9 Pro Salts electrolytes<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mjzwc0-37d4edadb08fba6a57aeafd0f2b3344b\">\n#top .hr.hr-invisible.av-mjzwc0-37d4edadb08fba6a57aeafd0f2b3344b{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-mjzwc0-37d4edadb08fba6a57aeafd0f2b3344b hr-invisible  avia-builder-el-51  el_after_av_one_third  el_before_av_four_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4szt9kd-44828c59071cf7693bb1360081477199\">\n.avia_transform .flex_column.av-4szt9kd-44828c59071cf7693bb1360081477199{\nanimation-duration:2s;\n}\n<\/style>\n<div  class='flex_column av-4szt9kd-44828c59071cf7693bb1360081477199 av_four_fifth  avia-builder-el-52  el_after_av_hr  el_before_av_one_fifth  first flex_column_div av-animated-generic left-to-right  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-4ldekul-791360971a298942dbaf87298c595339\">\n#top .av-special-heading.av-4ldekul-791360971a298942dbaf87298c595339{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-4ldekul-791360971a298942dbaf87298c595339 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-4ldekul-791360971a298942dbaf87298c595339 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-4ldekul-791360971a298942dbaf87298c595339 av-special-heading-h2 blockquote modern-quote  avia-builder-el-53  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Nutrition After the Tour<\/h2><div class='av-subheading av-subheading_below'><p>Now the recovery begins<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-3xdmwel-cbe74ac6300b35f333d2c2802846307d\">\n#top .av_textblock_section.av-3xdmwel-cbe74ac6300b35f333d2c2802846307d .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-3xdmwel-cbe74ac6300b35f333d2c2802846307d '  ><div class='avia_textblock' ><p>The first 30 to 60 minutes after a ride are considered particularly important.<\/p>\n<p>Now the body needs to:<\/p>\n<ul>\n<li>replenish glycogen stores<\/li>\n<li>Repair muscles<\/li>\n<li>Replenish fluids<\/li>\n<li>Restore mineral balance<\/li>\n<\/ul>\n<p>A combination of carbohydrates and protein is ideal.<\/p>\n<p>Examples:<\/p>\n<ul>\n<li>Skyr with banana<\/li>\n<li>Protein shake and fruit<\/li>\n<li>Omelet with whole-grain bread<\/li>\n<li>Rice with chicken<\/li>\n<li>Pasta with tuna<\/li>\n<li>Whole-grain sandwich<\/li>\n<\/ul>\n<p>You should also make sure to drink enough fluids after the ride.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-3hs2uml-ba9ea01983be16bcfee8842def8a1e1d av_one_fifth  avia-builder-el-55  el_after_av_four_fifth  el_before_av_hr  flex_column_div  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-19kgdil-c9a088e573eec44fbb7a5502c922260a\">\n#top .hr.hr-invisible.av-19kgdil-c9a088e573eec44fbb7a5502c922260a{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-19kgdil-c9a088e573eec44fbb7a5502c922260a hr-invisible  avia-builder-el-56  el_after_av_one_fifth  el_before_av_four_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2m23b71-c167301870c503b1f2c71994efa738ab\">\n.avia_transform .flex_column.av-2m23b71-c167301870c503b1f2c71994efa738ab{\nanimation-duration:2s;\n}\n<\/style>\n<div  class='flex_column av-2m23b71-c167301870c503b1f2c71994efa738ab av_four_fifth  avia-builder-el-57  el_after_av_hr  el_before_av_one_fifth  first flex_column_div av-animated-generic right-to-left  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-29kxwfh-9ac7b7b0baf10bd49614c1447d0b07a7\">\n#top .av-special-heading.av-29kxwfh-9ac7b7b0baf10bd49614c1447d0b07a7{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-29kxwfh-9ac7b7b0baf10bd49614c1447d0b07a7 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-29kxwfh-9ac7b7b0baf10bd49614c1447d0b07a7 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-29kxwfh-9ac7b7b0baf10bd49614c1447d0b07a7 av-special-heading-h2 blockquote modern-quote  avia-builder-el-58  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Dietary supplement<\/h2><div class='av-subheading av-subheading_below'><p>Useful or Just Marketing?<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-1puwcdp-407d617e7e16563b1cf57c72feaefb59\">\n#top .av_textblock_section.av-1puwcdp-407d617e7e16563b1cf57c72feaefb59 .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-1puwcdp-407d617e7e16563b1cf57c72feaefb59 '  ><div class='avia_textblock' ><p>Not every dietary supplement lives up to what the ads promise.<\/p>\n<p>For most recreational athletes, a balanced diet and adequate hydration are perfectly sufficient.<\/p>\n<p>The following may be helpful:<\/p>\n<ul>\n<li>Electrolyte tablets<\/li>\n<li>Protein powder<\/li>\n<li>Recovery drinks<\/li>\n<li>Caffeine before intense workouts<\/li>\n<li>Creatine for supplementary strength training<\/li>\n<\/ul>\n<p>The following are often less effective:<\/p>\n<ul>\n<li>Fat burners<\/li>\n<li>Detox products<\/li>\n<li>overpriced miracle cures<\/li>\n<li>Unnecessary specialty supplements<\/li>\n<\/ul>\n<p>The most important rule is:<\/p>\n<blockquote>\n<p><strong>First, optimize your diet\u2014then consider dietary supplements.<\/strong><\/p>\n<\/blockquote>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-32lgs4t-9a93e7388f65552fd921ff4ead0bc214 av_one_fifth  avia-builder-el-60  el_after_av_four_fifth  el_before_av_hr  flex_column_div  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2rop3h-f8c2ce861e4037f5c99d994192c1d154\">\n#top .hr.hr-invisible.av-2rop3h-f8c2ce861e4037f5c99d994192c1d154{\nheight:100px;\n}\n<\/style>\n<div  class='hr av-2rop3h-f8c2ce861e4037f5c99d994192c1d154 hr-invisible  avia-builder-el-61  el_after_av_one_fifth  el_before_av_four_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-esa8d-1b3aa1829b4258dbec10ba08b6ef5066\">\n.avia_transform .flex_column.av-esa8d-1b3aa1829b4258dbec10ba08b6ef5066{\nanimation-duration:2s;\n}\n<\/style>\n<div  class='flex_column av-esa8d-1b3aa1829b4258dbec10ba08b6ef5066 av_four_fifth  avia-builder-el-62  el_after_av_hr  el_before_av_one_fifth  first flex_column_div av-animated-generic left-to-right  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlfq50ro-317a0161009b671b93d47e98ab126791\">\n#top .av-special-heading.av-mlfq50ro-317a0161009b671b93d47e98ab126791{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mlfq50ro-317a0161009b671b93d47e98ab126791 .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mlfq50ro-317a0161009b671b93d47e98ab126791 .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mlfq50ro-317a0161009b671b93d47e98ab126791 av-special-heading-h2 blockquote modern-quote  avia-builder-el-63  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Diet in Mallorca<\/h2><div class='av-subheading av-subheading_below'><p>Special Nutritional Needs in the Mediterranean Climate<\/p>\n<\/div><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlfq57jq-0f68bd186f0b8339be0b00946880e16e\">\n#top .av_textblock_section.av-mlfq57jq-0f68bd186f0b8339be0b00946880e16e .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mlfq57jq-0f68bd186f0b8339be0b00946880e16e '  ><div class='avia_textblock' ><p>Mallorca is one of Europe\u2019s most popular road cycling destinations. At the same time, the Mediterranean climate places special demands on the body.<\/p>\n<p>Especially between May and October, temperatures regularly rise above 30 degrees.<\/p>\n<p>In addition:<\/p>\n<ul>\n<li>intense sunlight<\/li>\n<li>long climbs<\/li>\n<li>significant sweat loss<\/li>\n<li>dry air<\/li>\n<li>sometimes long stretches without places to refuel<\/li>\n<\/ul>\n<p>Our recommendations:<\/p>\n<ul>\n<li>Start your hikes as early in the morning as possible.<\/li>\n<li>Always carry at least two water bottles.<\/li>\n<li>Plan to replenish electrolytes before longer climbs.<\/li>\n<li>It\u2019s better to eat one more time than to eat too little.<\/li>\n<li>Always carry an extra energy bar or gel in case of emergencies.<\/li>\n<\/ul>\n<p>Good preparation really pays off, especially on legendary routes like <strong>Sa Calobra<\/strong>, <strong>Cap de Formentor<\/strong>, <strong>Coll de S\u00f3ller<\/strong>, or <strong>Puig Major<\/strong>.<\/p>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-wu2qvh-c3cc6ea4b691ba943c252f09cae1650a av_one_fifth  avia-builder-el-65  el_after_av_four_fifth  el_before_av_hr  flex_column_div  '     ><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-nvk8h9-3f5780dbb209bbc3f7c89d1a3259f822\">\n#top .hr.hr-invisible.av-nvk8h9-3f5780dbb209bbc3f7c89d1a3259f822{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-nvk8h9-3f5780dbb209bbc3f7c89d1a3259f822 hr-invisible  avia-builder-el-66  el_after_av_one_fifth  el_before_av_one_full '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-35tkbfa-56867eeb1c19cbc2441e1526b3e82bd0\">\n.avia_transform .flex_column.av-35tkbfa-56867eeb1c19cbc2441e1526b3e82bd0{\nanimation-duration:2s;\n}\n<\/style>\n<div  class='flex_column av-35tkbfa-56867eeb1c19cbc2441e1526b3e82bd0 av_one_full  avia-builder-el-67  el_after_av_hr  el_before_av_hr  first flex_column_div av-animated-generic right-to-left  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlwgp9yf-72e2874d424d31a23f9e5781567caf7b\">\n#top .av-special-heading.av-mlwgp9yf-72e2874d424d31a23f9e5781567caf7b{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mlwgp9yf-72e2874d424d31a23f9e5781567caf7b .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mlwgp9yf-72e2874d424d31a23f9e5781567caf7b .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mlwgp9yf-72e2874d424d31a23f9e5781567caf7b av-special-heading-h2 blockquote modern-quote modern-right  avia-builder-el-68  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Nutrition Check at a Glance<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlwgpqmo-3dd6e0d637e955ff84ddcca7f3b95c9f\">\n#top .av_textblock_section.av-mlwgpqmo-3dd6e0d637e955ff84ddcca7f3b95c9f .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mlwgpqmo-3dd6e0d637e955ff84ddcca7f3b95c9f '  ><div class='avia_textblock' ><table>\n<thead>\n<tr>\n<th>Tour Duration<\/th>\n<th>Before the tour<\/th>\n<th>During the tour<\/th>\n<th>After the tour<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>Up to 1 hour<\/td>\n<td>Light meal<\/td>\n<td>Water<\/td>\n<td>Regular meal<\/td>\n<\/tr>\n<tr>\n<td>1\u20132 hours<\/td>\n<td>Carbohydrate-rich meal<\/td>\n<td>Water + electrolytes<\/td>\n<td>Carbohydrates + protein<\/td>\n<\/tr>\n<tr>\n<td>2\u20134 hours<\/td>\n<td>large meal<\/td>\n<td>30\u201360 g of carbohydrates per hour<\/td>\n<td>Complete recovery meal<\/td>\n<\/tr>\n<tr>\n<td>Over 4 hours<\/td>\n<td>Targeted fueling<\/td>\n<td>Regular energy and fluid intake<\/td>\n<td>Focus on recovery<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div><\/section><\/p><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-2hwy8hi-b1940d2c755cf66147c1075e727ecdef\">\n#top .hr.hr-invisible.av-2hwy8hi-b1940d2c755cf66147c1075e727ecdef{\nheight:150px;\n}\n<\/style>\n<div  class='hr av-2hwy8hi-b1940d2c755cf66147c1075e727ecdef hr-invisible  avia-builder-el-70  el_after_av_one_full  el_before_av_four_fifth '><span class='hr-inner '><span class=\"hr-inner-style\"><\/span><\/span><\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-23azwom-e2e7a95e31aafc3353bbcd90019142e4\">\n.avia_transform .flex_column.av-23azwom-e2e7a95e31aafc3353bbcd90019142e4{\nanimation-duration:2s;\n}\n<\/style>\n<div  class='flex_column av-23azwom-e2e7a95e31aafc3353bbcd90019142e4 av_four_fifth  avia-builder-el-71  el_after_av_hr  el_before_av_one_fifth  first flex_column_div av-animated-generic left-to-right  '     ><p>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlwgq4mp-70d1b8db458613559ffaf4c4cd22f5ee\">\n#top .av-special-heading.av-mlwgq4mp-70d1b8db458613559ffaf4c4cd22f5ee{\npadding-bottom:10px;\n}\nbody .av-special-heading.av-mlwgq4mp-70d1b8db458613559ffaf4c4cd22f5ee .av-special-heading-tag .heading-char{\nfont-size:25px;\n}\n.av-special-heading.av-mlwgq4mp-70d1b8db458613559ffaf4c4cd22f5ee .av-subheading{\nfont-size:15px;\n}\n<\/style>\n<div  class='av-special-heading av-mlwgq4mp-70d1b8db458613559ffaf4c4cd22f5ee av-special-heading-h2 blockquote modern-quote  avia-builder-el-72  el_before_av_textblock  avia-builder-el-first '><h2 class='av-special-heading-tag '  >Common Mistakes<\/h2><div class=\"special-heading-border\"><div class=\"special-heading-inner-border\"><\/div><\/div><\/div><br \/>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-mlwgqpck-0ba2bdb47f376c14507afb4a013ca1eb\">\n#top .av_textblock_section.av-mlwgqpck-0ba2bdb47f376c14507afb4a013ca1eb .avia_textblock{\nfont-size:18px;\npadding:30px 0 0 0;\n}\n<\/style>\n<section  class='av_textblock_section av-mlwgqpck-0ba2bdb47f376c14507afb4a013ca1eb '  ><div class='avia_textblock' ><p>Even experienced cyclists often make the same mistakes:<\/p>\n<ul>\n<li>Not eating enough for breakfast.<\/li>\n<li>Waiting until they\u2019re thirsty to drink.<\/li>\n<li>Waiting until you\u2019re hungry to eat.<\/li>\n<li>Not getting enough salt in hot weather.<\/li>\n<li>Not planning for recovery after the ride.<\/li>\n<li>Testing new gels or bars for the first time on a long ride.<\/li>\n<li>Don\u2019t drink enough because you didn\u2019t refill your water bottle.<\/li>\n<\/ul>\n<\/div><\/section><\/p><\/div>\n<div  class='flex_column av-1rt3cxi-c38598350700ccc8e6dec2dc6b323e97 av_one_fifth  avia-builder-el-74  el_after_av_four_fifth  el_before_av_button  flex_column_div  '     ><\/div>\n<div  class='avia-button-wrap av-iyk9f4-afde05fa645553e8149abb4ac86825c4-wrap avia-button-center  avia-builder-el-75  el_after_av_one_fifth  avia-builder-el-last '>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-iyk9f4-afde05fa645553e8149abb4ac86825c4\">\n#top #wrap_all .avia-button.av-iyk9f4-afde05fa645553e8149abb4ac86825c4{\nfont-size:18px;\ntransition:all 0.4s ease-in-out;\n}\n<\/style>\n<a href='https:\/\/www.54eleven.com\/en\/online-booking\/'  class='avia-button av-iyk9f4-afde05fa645553e8149abb4ac86825c4 av-link-btn avia-icon_select-no avia-size-large avia-position-center avia-color-theme-color'   aria-label=\"Book Your Bike Now\"><span class='avia_iconbox_title' >Book Your Bike Now<\/span><\/a><\/div>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_seopress_titles_title":"Sports Nutrition in Mallorca for Cyclists | 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Mallorca","_seopress_social_twitter_desc":"More energy for every adventure: Discover smart nutrition tips for bike tours and take your performance to the next level!","_seopress_social_twitter_img":"https:\/\/www.54eleven.com\/wp-content\/uploads\/2026\/09\/nutrition_hero.jpeg","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"both","_seopress_redirections_param":"","_seopress_redirections_type":301,"_seopress_analysis_target_kw":"Mallorca,Nutrition,Diet,Proteins,Electrolytes,Carbohydrates","_seopress_news_disabled":"","_seopress_video_disabled":"","_seopress_video":[],"_seopress_pro_schemas_manual":[],"_seopress_pro_rich_snippets_disable_all":"","_seopress_pro_rich_snippets_disable":[],"_seopress_pro_schemas":[],"footnotes":""},"class_list":["post-43475","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/www.54eleven.com\/en\/wp-json\/wp\/v2\/pages\/43475","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.54eleven.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.54eleven.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.54eleven.com\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/www.54eleven.com\/en\/wp-json\/wp\/v2\/comments?post=43475"}],"version-history":[{"count":4,"href":"https:\/\/www.54eleven.com\/en\/wp-json\/wp\/v2\/pages\/43475\/revisions"}],"predecessor-version":[{"id":43480,"href":"https:\/\/www.54eleven.com\/en\/wp-json\/wp\/v2\/pages\/43475\/revisions\/43480"}],"wp:attachment":[{"href":"https:\/\/www.54eleven.com\/en\/wp-json\/wp\/v2\/media?parent=43475"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}