What is a fuelling self-assessment for cyclists?

A fuelling self-assessment is a structured screening tool that evaluates your cycling nutrition practices across ten areas: pre-ride fuelling, in-ride carbohydrate intake, gut training, recovery nutrition, daily protein, hydration, race nutrition planning, energy availability, caffeine strategy, and supplement basics. It produces a score and actionable recommendations. It is not medical or dietary advice — it is a structured way to identify nutrition gaps that may be limiting your performance.

How is the fuelling assessment score calculated?

Ten questions are each scored 0–3, giving a total between 0 and 30. Questions are grouped into three categories: Pre/During/Post Ride (max 12), Daily Nutrition (max 12), and Race Preparation (max 6). The total determines your band: 0–10 Major Fuelling Gaps, 11–18 Some Gaps to Address, 19–24 Solid Foundation, 25–30 Race-Ready Fuelling.

How many grams of carbs per hour should I eat while cycling?

For rides over 90 minutes, current evidence supports 60–90 grams of carbohydrates per hour using a mix of glucose and fructose (typically in a 2:1 ratio). Start at the lower end and build up over several weeks of gut training. For rides under 90 minutes at moderate intensity, in-ride fuelling is less critical provided pre-ride nutrition is adequate.

What should I eat before a bike ride?

Eat a carbohydrate-rich meal 2–3 hours before riding, aiming for 1–4 grams of carbs per kilogram of body weight. Practical options include porridge with banana, toast with eggs, or rice with a protein source. Avoid high-fat and high-fibre foods close to the ride as they slow gastric emptying and can cause discomfort at intensity.

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FUELLING SELF-ASSESSMENT

Ten questions. Two minutes. A clear picture of whether your nutrition is supporting your training — or holding it back.

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WHAT DO YOU TYPICALLY EAT BEFORE A RIDE?

FUELLING IS THE FOURTH DISCIPLINE

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METHODOLOGY

How it works:Ten questions scored 0–3 produce a total between 0 and 30. Questions are grouped into three categories: Pre/During/Post Ride (questions 1–4, max 12), Daily Nutrition (questions 5, 6, 8, 10, max 12), and Race Preparation (questions 7 and 9, max 6).

Scoring bands:0–10 Major Fuelling Gaps (red), 11–18 Some Gaps to Address (amber), 19–24 Solid Foundation (green), 25–30 Race-Ready Fuelling (blue). The top three lowest-scoring questions generate personalised recommendations.

Disclaimer: This is a self-assessment tool for informational purposes only. It is not medical or dietary advice and does not replace consultation with a registered dietitian, sports nutritionist, or your GP. If you have a diagnosed eating disorder, suspected RED-S, or any medical condition affecting nutrition, seek professional guidance before making changes.

Last updated: July 2026 · Tool version 1.0