When cycling for endurance activities, carbohydrate intake during exercise is crucial for maintaining energy levels and performance. The amount of carbs needed per hour depends primarily on the intensity and duration of cycling.
Quick Answers
Here are some quick answers to common questions about carb needs for cycling:
- For moderate intensity cycling (around 50-75% max heart rate), aim for 30-60g carbs per hour
- For high intensity cycling (>75% max heart rate), aim for 60-90g carbs per hour
- Longer rides over 2 hours may require 90-120g carbs per hour to maintain energy
- Carb sources should be easily digestible with a mix of simple and complex carbs
- Drinks and gels are convenient fueling options during rides
- Practice fueling during training to find what works best for your body
Carb Recommendations By Intensity
More specific carb intake recommendations based on cycling intensity:
Low Intensity Cycling
For lower intensity cycling at less than 55-60% max heart rate, carb needs are lower at around 15-30g per hour. This level is comparable to a casual ride or active recovery workout.
Moderate Intensity Cycling
For moderate intensity cycling at 55-75% max heart rate, aim for 30-60g of carbs per hour. This range covers recreational rides and moderate endurance workouts.
High Intensity Cycling
At higher intensities exceeding 75% max heart rate, carb intake should increase to 60-90g per hour. This covers intense endurance training and competitive events.
Ultra Endurance Cycling
For ultra endurance cycling lasting over 2 hours, aim for 90-120g of carbs per hour to meet the high energy demands. This applies to events like century rides, gran fondos, and ultra-endurance races.
Factors That Influence Carb Needs
Several factors play a role in determining carbohydrate needs for cycling:
Intensity and Duration
Higher intensity and longer duration rides require more carbs to sustain energy levels.
Body Size and Sex
Larger athletes and males generally need more carbs than smaller athletes and females.
Fitness Level
Well-trained cyclists can utilize carbs more efficiently and may need slightly fewer carbs.
Environmental Conditions
Cooler conditions reduce carb needs compared to hot and humid conditions which increase sweat losses.
Individual Factors
Personal preferences, gastrointestinal tolerance, and metabolism can influence optimal carb intake.
Carb Sources for Cycling
It’s important to consume the right types of carbs when fueling rides:
Glucose and Sucrose
Simple sugars from sports drinks, gels, blocks and bars are easily digested during exercise.
Maltodextrin and Fructose
Provide quick carbs and are commonly found in sports fuels and gels.
Starch and Amylose
Found in foods like oats, potatoes, rice, these complex carbs help sustain energy.
Fiber
While important for health, high fiber foods like whole grains should be minimized during rides due to slower gastric emptying.
Recommended Cycling Foods and Beverages
Here are effective carb sources to fuel rides:
Sports Drinks
Convenient and designed to deliver carbs and electrolytes. Go for 30-60g carbs per 16-32oz bottle.
Gels
Portable packets with concentrated carbs (15-30g). Best taken with water.
Chews, Blocks, Beans
Semi-solid energy foods containing simple carbs. Easy to carry and eat.
Bars
Whole food bars provide carbs, protein, fat. Balance convenience with potential stomach issues.
Fruit and Dried Fruit
Bananas, apples, oranges, raisins, dates. Real food options with vitamins.
Sandwiches and Wraps
Breads, crackers, tortillas give complex carbs. Pair with protein foods.
Rice Cakes
Portable carbs that are dry and non-perishable.
Oatmeal and Granola
Great for pre-ride carb loading with oats, grains.
Potatoes and Sweet Potatoes
Excellent sources of starch for sustained energy.
Hydration Recommendations
Proper hydration goes hand-in-hand with fueling:
- Drink 16-32oz of fluids per hour
- Sports drinks replace carbs and electrolytes lost in sweat
- Water is fine for shorter or lower intensity rides
- Drink to thirst and monitor hydration with weight before/after
- Avoid overly concentrated drinks >8% carbs as may slow gastric emptying
Fueling Strategies
Some tips for fueling effectively:
- Start fueling early, within the first 45-60 minutes of riding
- Aim for 30-60g carbs every hour, up to 90-120g for ultra endurance
- Consume a carb/electrolyte drink every 15-20 minutes
- Have a variety of foods/drinks to optimize absorption
- Don’t wait until you bonk to eat!
- Practice fueling strategies in training to test tolerance
- Adapt as needed based on individual preferences and experience
Sample Fueling Plans
Here are some sample fueling plans based on ride duration:
1 Hour Ride
- 16 oz sports drink
- 1 gel 15 minutes before end of ride
- Water as needed
2 Hour Ride
- 24 oz sports drink per hour
- 1-2 gels
- 1-2 chews/beans packs
- Water as needed
3+ Hour Ride
- 24-32 oz carb/electrolyte drink per hour
- 1 bar or banana
- 2-3 gels
- 1-2 solid food items (sandwich, potatoes, rice cakes)
- Water as needed
Pre-Ride Meal Ideas
Fuel up with carbs and protein before longer rides:
- Oatmeal with fruit, yogurt, eggs
- Whole grain toast with nut butter, banana
- Bagel with smoked salmon, cream cheese
- Fruit smoothie with protein powder
- Quinoa bowl with vegetables, tofu, avocado
- Pasta with chicken, veggies, olive oil
Aim for 1-4 grams of carbs per kg of body weight in the 1-4 hours pre-ride.
Recovery Nutrition
Refuel after rides to replenish glycogen stores:
- Eat high carb snack within 30 minutes post-ride
- Consume carb/protein meal within 1-2 hours
- Keep carb intake high over next 24 hours
- Replace fluids and electrolytes
Supplements
Sports nutrition supplements can enhance performance when used properly:
Carb Powders
Maltodextrin, glucose polymers provide easily digestible carbs.
BCAAs
Help reduce muscle breakdown during long rides.
Caffeine
Small doses enhance alertness and endurance.
Sodium
Important electrolyte lost in sweat.
Avoiding GI Distress
Tips to prevent GI issues when fueling:
- Drink plenty of fluids
- Avoid highly concentrated carbs
- Eat a variety of carbs
- Reduce fiber intake
- Avoid overeating
- Slow gastric emptying with fats/proteins
- Try anti-cramping supplements
Working With a Sports Dietitian
Consult a sports dietitian or nutritionist to optimize your individual fueling strategy.
A dietitian can help fine-tune carb intake, hydration and nutrition based on your:
- Cycling discipline and intensity
- Training volume
- Body size and composition
- Gastrointestinal characteristics and tolerances
- Metabolism and efficiency of carb utilization
- Specific event fueling strategies
- Use of supplements if warranted
- Evaluation of current nutrition practices
- Development of personalized fueling plan
Summary
To summarize key recommendations:
- Carb intake should match demands of cycling intensity and duration
- Aim for 30-60g carbs per hour for moderate intensity, 60-90g for higher intensities
- Fuel consistently starting early and every 15-20 minutes
- Drink 16-32oz fluids per hour to stay hydrated
- Practice fueling strategies in training
- Work with a sports dietitian to optimize nutrition
Properly fueling with the right amount of carbs for the demands of cycling is crucial for maintaining energy levels and getting the most out of your training and competing. Experiment to find the optimal nutrition program for you.
