Food & Hydration, Berlin to Alcobaça,

Over 3,700 kilometres, nutrition became one of the most important parts of the journey. It was the fuel that kept me moving day after day. I also realised how important it was to avoid losing too much weight. Recovering properly each evening was just as important as the kilometres ridden that day. Eating enough, staying hydrated and finishing the day with a proper meal became essential parts of the journey, not optional extras.

When I reached my destination each day, I rarely went straight to my accommodation. If it was outside the town centre or far from supermarkets, I preferred to explore the town first. I enjoyed walking through the streets, visiting places of interest, monuments and historic landmarks, while taking a few photographs along the way. Afterwards, I had dinner, bought everything I needed for the next day, and only then headed to my accommodation. It became part of my daily routine and allowed me to end each day feeling prepared for the next stage.

What Worked for Me

Throughout the journey, I tried to keep my nutrition as natural as possible. Instead of relying on processed sports products, I ate real food every day: sandwiches, plenty of carbohydrates, fruit and vegetables. I avoided artificial protein supplements whenever I could. Most evenings I drank around 1.5 litres of chocolate milk before dinner, which became an important part of my recovery. For dinner, I always looked for a complete meal, giving priority to pasta, rice, potatoes and meat to replenish energy and recover for the next day’s ride. It was simple, affordable and, most importantly.

Replacing commercial energy gels with honey worked much better for me. Throughout the journey, I experienced no gastrointestinal problems and found it easier to tolerate over long days on the bike.

A 250–300 g squeeze bottle of honey lasted me 2–3 days.
About one-third of the bottle mixed into each 900 ml water bottle, with a pinch of salt.
I drank around 8 litres of water a day.
Fruit smoothies for hydration and energy.
Real food every day, at least one sandwich on bikink.
Honey or jam croissants for quick energy.
Dates were one of my favourite snacks.
Cocoa rice cakes for easy snacking while riding.
Two 250 ml water pouches in my jersey pockets.
Bought fresh food every day to keep my luggage light.
Isotonic tablets were only an occasional backup.

Next Chapter (Berlin)

“Before the journey across Europe could begin, I spent three unforgettable days in Berlin. It was time to assemble the bike, organise the equipment, explore one of Europe’s most fascinating cities, and mentally prepare for the adventure that would begin at sunrise.”