How much should I eat during a cycling ride?
For rides longer than 60-90 minutes, aim for 30-60g of carbohydrates per hour. Start fueling early, around 20-30 minutes into your ride, and continue every 15-30 minutes. Our calculator provides personalized recommendations based on your intensity and weather conditions.
How much water should I drink while cycling?
Aim for 500-750ml (16-24oz) of fluid per hour during cycling. In hot weather or intense efforts, you may need up to 1000ml per hour. Include electrolytes for rides over 1 hour to replace sodium lost through sweat.
When should I start fueling during a bike ride?
Start fueling within the first 20-30 minutes of your ride, before you feel hungry or low on energy. Early fueling prevents bonking and maintains steady energy levels throughout your ride. Never wait until you're already feeling weak.
What's the best cycling nutrition for long rides?
For rides over 2 hours, combine easily digestible carbs (gels, sports drinks) with electrolytes and some real food. Our planner adjusts recommendations based on ride duration, weather conditions, and your personal sweat rate for optimal performance.
How do I prevent bonking during cycling?
Prevent bonking by starting nutrition early and consistently. Eat 2-3 hours before riding, begin fueling within 30 minutes, and maintain 30-60g carbs per hour. Our weather-adjusted calculator ensures you never run out of energy.
What electrolytes do I need for cycling?
Focus on sodium (200-500mg/hour) as the primary electrolyte lost in sweat. Potassium and magnesium are also important for longer rides. Hot weather increases sodium needs. Our calculator adjusts electrolyte timing based on temperature and your sweat rate.
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