FUELLING
FUEL YOUR NEXT BIG RIDE PROPERLY
Use the calculator for your next session — or get the full fuelling guide emailed over: dual-source carbs, gut training protocol, race-day script.
WHO THIS IS FOR
IS THIS YOU?
The sportive rider who bonks on long days
You consistently run out of energy in the second half of long rides despite eating, and suspect your fuelling strategy is wrong.
The rider preparing for a first century or multi-hour event
You have never ridden more than three hours and want a clear fuelling plan for a longer effort.
THE ROADMAN VIEW
The Roadman view
Fuelling a long ride is not complicated, but it does require discipline. The science is settled: 60-90g of carbohydrate per hour from mixed glucose-fructose sources, started early and maintained consistently. The problem is execution. Most riders eat too little, start too late, and then wonder why they bonk at the 100 km mark.
Your gut is a trainable organ. If you currently struggle to eat 60g per hour without discomfort, start at 40g and build by 10g per week over a month of long rides. By the time your event arrives, 80-90g per hour should feel routine. The riders who fuel well on event day are the ones who practised it every weekend for two months beforehand.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dr Asker JeukendrupSports nutrition professor, Loughborough University
Dual-source carbohydrate (glucose plus fructose) at ratios of roughly 2:1 allows absorption rates up to 90-100g per hour by using two separate intestinal transporters. Single-source glucose maxes out at roughly 60g per hour. For rides over three hours, this higher absorption rate provides a measurable performance benefit.
PRACTICAL APPLICATION
DO THIS WEEK
Build a fuelling plan by the hour
Hour 1: one gel (25g) plus one bottle of carbohydrate drink (40g) = 65g. Hour 2: one bar (30g) plus one bottle of carbohydrate drink (40g) = 70g. Hour 3: one gel plus a handful of gummy sweets = 60g. Adjust the mix to your preferences, but keep the total between 60-90g.
Set a timer on your cycling computer
Programme a 20-minute repeating alert on your head unit. Every time it beeps, eat something. This removes the decision from a fatigued brain and prevents the fuelling gaps that cause late-ride bonks.
Train your gut progressively
Start at 40g per hour on long training rides and increase by 10g per week. Most riders can reach 80-90g within four to six weeks without gut distress, provided they build gradually and use mixed glucose-fructose products.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEWaiting until you feel hungry to start eating.
FIXHunger is a lagging indicator of glycogen depletion. By the time you feel hungry, your muscle and liver glycogen are already significantly depleted. Start eating within 30 minutes of the ride beginning.
MISTAKERelying entirely on savoury food or real food for high intake rates.
FIXReal food has a place, but reaching 80g per hour from sandwiches and rice cakes is difficult and slower to digest than engineered products. Use a mix: gels and drink mix for the carbohydrate base, real food for variety and palatability.
MISTAKECutting carbohydrate intake to lose weight during long rides.
FIXUnder-fuelling long rides impairs recovery, reduces training quality, and increases the risk of illness. Create a calorie deficit at other meals if weight loss is a goal — never during hard or long training sessions.
FAQ
FREQUENTLY ASKED QUESTIONS
Do I need to eat on rides under two hours?
What is the best food for a long ride?
How much water should I drink per hour?
NOT DONE YET
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Learn More About NDYRELATED TOOLS
CRUNCH THE NUMBERS
Cycling Fuel Planner
Daily calories, macros, and in-ride carbs.
In-Ride Fuelling Calculator
Carbs and fluid per hour for your ride.
Energy Availability Calculator
Check energy availability and RED-S risk.
Fuelling Self-Assessment
10-question nutrition self-assessment.
Sweat Rate Calculator
Calculate sweat rate from body mass change.
Calories Burned Calculator
Calories burned and fuel split by intensity.
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