What you eat and drink on the bike can make or break your performance. Proper fuelling is essential to avoid fatigue, dehydration and stomach issues. But how much and what should you consume for different ride lengths and intensities?
The general rule is to aim for 60-90g of carbohydrates per hour, depending on your body weight and effort level. Carbohydrates are the main source of energy for your muscles during exercise, and they are stored as glycogen in your body. If you run out of glycogen, you will ‘bonk’ or ‘hit the wall’, which means your body will start breaking down muscle tissue instead.
To prevent this, you need to replenish your glycogen stores by consuming a mix of different types of carbohydrates, such as glucose and fructose, which can be absorbed faster by your gut. You also need to stay hydrated and replace the electrolytes you lose through sweat, which help regulate your fluid balance and prevent cramps.
Here are some tips on how to fuel for different ride scenarios:
Short rides (less than an hour)
For rides under an hour, you probably don’t need to eat anything, as long as you have eaten well beforehand. Your main goal is to stay hydrated, so drink water or a low-carb electrolyte drink every 10 minutes or so.
One to three hour rides
For rides between one and three hours, you will need to start eating some carbs to keep your energy levels up. How much you need will depend on how hard you are riding. For moderate intensity rides, 60-90g of carbs per hour should be enough. For high intensity rides or races, you may need up to 120g per hour.
You can get your carbs from a variety of sources, such as energy bars, gels, chews or bananas. Look for products that contain both glucose and fructose, or combine different foods to get a mix of sugars. You should also drink water or a sports drink with electrolytes every 10 minutes.
Three to five hour rides
For longer rides, you will need to carb-load before you start, by eating a meal rich in slow-releasing carbs two to four hours before the ride, and a snack with fast-releasing carbs one hour before the ride. This will fill up your glycogen stores and give you a boost of energy.
During the ride, you should aim for 60-90g of carbs per hour, depending on the intensity. You should also vary your food choices to avoid boredom and stomach issues. Mix up energy bars, gels, chews, snacks and real food, such as sandwiches, brioche buns or fig rolls. Drink water or a sports drink with electrolytes every 10 minutes.
All day rides
If you are riding all day, you should follow the same pre-ride and during-ride fuelling strategy as for a three to five hour ride. However, you should also pay attention to your pacing and avoid going too hard too early, as this can impair your digestion and cause you to run out of gas. Drink water or a sports drink with electrolytes every 10 minutes.
You should also plan some fuel stops along the way, where you can enjoy a cold fizzy drink to refresh yourself and settle your stomach. When you finish the ride, you should eat a balanced meal with protein and carbs to repair your muscles and replenish your glycogen stores.
Multi-day rides
If you are riding for consecutive days, such as on a bike tour, a bikepacking adventure or an ultra-endurance event, you will need to keep fuelling yourself throughout the day and night. The amount and type of carbs you need will depend on the pace and terrain of your ride. For slower paced tours, 30-60g of carbs per hour may suffice. For off-road or fast paced events, 60-90g or more may be required.
You should also focus on your post-ride nutrition, by eating a meal or a recovery drink with protein and carbs within an hour of finishing each day’s ride. This will help your muscles recover and prepare for the next day’s challenge.
The key to finding out what works best for you is to experiment with different foods and drinks before an important ride or race. Don’t try anything new on the day of the event, as this may cause unwanted surprises. By following these guidelines, you can ensure that you are well fuelled for any ride length or intensity.
