How much should I eat during a cycling ride?
It depends on intensity and duration: Easy/casual rides (Zone 1-2) need 0-30g/hour starting at 75+ minutes. Moderate rides (Zone 3) need 25-60g/hour starting at 60 minutes. Hard rides (Zone 4-5) need 50-70g/hour starting at 45 minutes. Rides under 60 minutes typically need zero carbs - your glycogen stores are sufficient!
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. Plain water is fine for rides under 90 minutes. Add electrolytes for longer rides (90+ min) or when it's hot (>75°F) and you're sweating heavily.
When should I start fueling during a bike ride?
It depends on your ride intensity: Casual/easy rides start fueling at 75+ minutes. Moderate tempo rides start at 60 minutes. Hard/intense rides start at 45 minutes. For rides under 60 minutes at any intensity, you typically don't need any fuel - just water. Your body has sufficient glycogen stores for shorter efforts!
What's the best cycling nutrition for long rides?
Intensity matters more than duration! A 3-hour easy ride needs far less fuel (20-30g/hour) than a 2-hour hard effort (60-70g/hour). Use easily digestible carbs (gels, sports drinks) for quick energy. Add electrolytes only for rides 90+ minutes in warm weather. Our planner adjusts for intensity, duration, and weather conditions.
How do I prevent bonking during cycling?
Prevent bonking by fueling based on your ride intensity and duration. Eat 2-3 hours before riding. For casual rides, start fueling at 75+ minutes. For hard efforts, start at 45-60 minutes. Match your carb intake to intensity: 20-30g/hour for easy rides, up to 70g/hour for hard efforts. Our calculator provides evidence-based recommendations.
What electrolytes do I need for cycling?
Focus on sodium (300-500mg/hour) as the primary electrolyte lost in sweat. You typically only need electrolytes for rides over 90 minutes, especially in hot weather (>75°F) or if you're a heavy sweater. Shorter rides or cool conditions? Plain water is fine! Our calculator adjusts electrolyte timing based on duration, temperature, and your sweat rate.
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