Fueling During Long Rides

Posted September 10, 2010

By Jennifer Gibson

Cycling is an endurance sport, which requires adequate energy, fluid, and carbohydrate needs to sustain top performance. The beauty of distance road cycling is fuelling during the activity can be easier to organize, carry and consume than other endurance sports like running. Using long training rides (>2hours) that mimic the distance of the race are the ideal places for athletes to experiment and fine tune their “on the bike” fueling plan. Read more…Long Ride Fueling tips:

General goals are to consume between 30-60g of carbohydrate per hour
Fluids (150-250mls every 15-20mins)
Choose foods and quantities that you enjoy eating, are portable to take with you in your jersey/on the bike or set up at aid stations.
Fuel early and fuel often, think of the bike as your “rolling buffet”.
Always practice your long ride nutrition before competition day, tolerance to foods and fluids can make or break a performance.
If you are a heavy, salty sweater and prone to cramping or dehydration in hot environments, choose sport drink as your beverage and experiment with added electrolytes to it. Be sure to pre-hydrate and take fluids at regular intervals. Lightly salting your pre-ride meal can also help.

Food and Fluid Ideas for Long Rides in Training or Competition

Foods and Fluids Ideas to Consume PER HOUR	Carb Content (g)	Fluid Content (mls)
1 package cliff blocks + 500 ml sport drink	51	500
2 sport gels mixed in with 750 ml of water	60	750
2 fruit source bars + 500ml water	60	500
6-8 fig newtons + 750ml sport drink	66	750
1 PowerBar + 500ml water	41	500
1 banana + 500 ml sport drink	60	500