FASTING BEFORE YOU SET OFF FOR WORK?
If the ride to work takes at most one hour and a half, you could possibly jump on your bike without breakfast. However, you will have to meet two conditions: don’t attack the ride as a speed merchant and once you arrive at work you need to have your breakfast right away.
BREAKFAST IN TWO HALVES
Another option is to split your breakfast. Start at home with the following: a small bowl of porridge, muesli, or granola with yoghurt, cottage cheese and fruit. Once you have arrived at work, you could for instance munch on a slice of wholemeal bread with chicken breast or cheese spread.
LUNCH: DON'T SKIP!
Of course you must not miss out on lunch. Let us assume that you will have a hot meal waiting for you when you get home in the evening. In that case lunch at work could consist of the following: two slices of wholemeal bread with a topping of lean meat, some vegetables (lettuce, tomatoes, carrots,...) one piece of fruit and water.
FOR THE RETURN TRIP
It might be best to have another snack one to one and a half hours before you cycle home. That could consist of a cereal bar, a banana or a homemade sport bar.
If the commute to and from work takes longer than one hour and a half, then it is important that you always eat before you take off. It would also be advisable to bring some solid food and an isotone sports drink to have on the road (to keep your liquid and sugar levels steady).