NutritionAnswer

WHAT TO EAT DURING A SPORTIVE?

By Anthony WalshRoadman CyclingUpdated 10 July 2026

ANSWER

During a sportive lasting two or more hours, consume 60-90 g of carbohydrate per hour using a mix of glucose and fructose in a 2:1 ratio, starting within the first 30 minutes. Research by Dr Asker Jeukendrup shows that dual-source carbohydrate (glucose plus fructose) increases intestinal absorption to 90-110 g/hour compared with 60 g/hour for glucose alone, reducing gastrointestinal distress and maintaining power output. Practical sources include energy gels (20-25 g per gel), rice cakes (30-40 g per piece), energy bars (40-50 g per bar), and carbohydrate drink mix (40-80 g per bottle). Pair with 500-750 ml of fluid per hour and 500-700 mg sodium per litre in hot conditions.

KEY TAKEAWAYS

Consume 60-90 g of carbohydrate per hour during sportives lasting two or more hours.
Dual-source carbohydrate (glucose plus fructose at 2:1 ratio) enables absorption of 90+ g/hour with less GI distress.
Start fuelling within the first 30 minutes — do not wait until you feel hungry.
Pair carbohydrate with 500-750 ml of fluid per hour and add sodium in hot conditions.

WHO THIS IS FOR

IS THIS YOU?

The sportive participant

You have entered a sportive and want to know exactly what to carry and when to eat it.

The bonk-prone rider

You consistently run out of energy in the final third of long rides and suspect your fuelling strategy is the problem.

The sensitive stomach rider

You struggle with gastrointestinal distress during rides and want a fuelling plan that your gut can tolerate.

THE ROADMAN VIEW

The number-one reason riders blow up in sportives is not fitness — it is fuelling. You can have a 300-watt FTP and still bonk at mile 70 if you have not eaten enough in the first three hours. Your muscles burn through glycogen at a rate that your body cannot replenish from stored fat alone at anything above zone 2 intensity. You have to eat.

The target is 60-90 g of carbohydrate per hour. That sounds like a lot because it is a lot. It is three gels per hour, or two gels and a swig of carb drink, or a rice cake and two gels. Start from minute 30, not minute 90 when you are already behind the curve. By the time you feel hungry, your glycogen stores are already depleted and you are 30-45 minutes from a full bonk.

Train your gut. The reason many riders get stomach problems from on-bike nutrition is not the food — it is an untrained gut. If you never eat during training rides, your intestinal absorption capacity is low and sudden race-day fuelling overwhelms it. Practice your event nutrition on every training ride over 90 minutes for at least four weeks before the event.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Dr Asker JeukendrupSports nutrition researcher, Loughborough University
Combining glucose and fructose in a 2:1 ratio utilises two separate intestinal transport mechanisms (SGLT1 for glucose, GLUT5 for fructose), increasing total carbohydrate absorption from 60 g/hour to 90-110 g/hour. This dual-source approach reduces gastrointestinal complaints while maintaining higher power output in the final third of events lasting three or more hours.
Dr Tim PodlogarSports nutrition researcher, University of Birmingham
Gut trainability is a measurable phenomenon. Cyclists who practise high-carbohydrate intake (80-90 g/hour) during training rides for four to six weeks show significant increases in intestinal carbohydrate absorption capacity and report fewer gastrointestinal symptoms at the same intake rates. The gut adapts to repeated exposure.

PRACTICAL APPLICATION

DO THIS WEEK

Plan your fuelling by the hour
For a six-hour sportive targeting 80 g/hour, you need 480 g of carbohydrate total. That is roughly 16 gels (25 g each), or a mix of 8 gels, 4 rice cakes, and 2 bottles of carb drink. Divide into hourly portions and set a timer on your cycling computer.
Start eating in the first 30 minutes
Take your first gel or rice cake within 30 minutes of the start. Early fuelling tops off glycogen stores and delays the point at which you begin to deplete. Waiting until hour two means you are already playing catch-up.
Mix solid and liquid sources
In the first half of the sportive, solid foods (rice cakes, energy bars, bananas) are well tolerated and provide a feeling of satiety. In the second half, switch to gels and liquid carbohydrate as intensity rises and gastric motility decreases.
Train your gut during the four weeks before the event
On every long training ride, practise consuming 60-90 g of carbohydrate per hour using the same products you plan to use on event day. Start at 40-50 g/hour and build up over four weeks. Your gut adapts to repeated exposure.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKEWaiting until hungry to start eating.
FIXHunger is a lagging indicator of glycogen depletion. By the time you feel hungry, you are 30-45 minutes from bonking. Eat on schedule from the first 30 minutes, regardless of how you feel.
MISTAKERelying on feed station food alone.
FIXFeed stations are supplementary, not primary fuelling. You cannot control what is available, and the timing may not match your intake schedule. Carry enough to fuel the entire ride independently.
MISTAKETrying new nutrition products on event day.
FIXGastrointestinal distress from unfamiliar products ruins sportives. Use only products you have tested extensively in training. No new gels, no new bars, no new drink mixes on race day.

FAQ

FREQUENTLY ASKED QUESTIONS

Can I eat real food instead of gels?

Yes. Rice cakes, jam sandwiches, bananas, dates, and fig rolls are all effective carbohydrate sources. Solid food works best in the first half of the ride when intensity is lower. Gels and liquids are easier to consume and digest in the harder second half.

How much water should I drink during a sportive?

500-750 ml per hour in temperate conditions, up to 1,000 ml per hour in hot conditions. Drink to thirst rather than forcing fluid beyond what feels comfortable. Over-hydrating dilutes blood sodium and causes its own problems.

What should I eat the night before a sportive?

A carbohydrate-rich meal — pasta, rice, or potatoes with a moderate protein source. Aim for 8-10 g/kg of carbohydrate across the day before the event to maximise glycogen stores. Avoid high-fibre and high-fat foods that slow digestion.

Do I need electrolyte tablets?

In cool conditions under three hours, water with carbohydrate drink mix provides sufficient sodium. In hot conditions or events over three hours, add 500-700 mg sodium per litre of fluid. Electrolyte tablets or salt capsules are a convenient way to achieve this.

What is the best gel for a sportive?

Any gel that provides 20-30 g of carbohydrate with a glucose-to-fructose ratio near 2:1. The brand matters less than consistency of use — pick one that tastes acceptable and does not upset your stomach, and stick with it.

Should I eat at every feed station?

Only if it aligns with your hourly fuelling schedule. Eating at every station risks over-consuming and causing GI distress. Use stations for water refills and as supplementary food if your carried supplies run short.