On-the-Bike Nutrition: Fueling for Performance and Endurance
Nutrition is just as important as training when it comes to cycling performance. The best training plan in the world won’t work if your body runs out of fuel mid-ride. Whether you’re training for a race, a long endurance ride, or simply trying to improve your performance, on-the-bike nutrition is essential for maintaining energy, preventing fatigue, and optimizing recovery.
This guide breaks down how to fuel properly on the bike, with clear strategies and practical tips to help you ride stronger for longer.
Why On-the-Bike Nutrition is Essential
1. Glycogen is Limited – You Must Replenish It
Your body stores carbohydrates as glycogen, but these reserves are limited. During intense riding, glycogen depletion can happen in as little as 90 minutes, leading to the dreaded "bonk" (hitting the wall).
| Time Riding (Hours) | Glycogen Levels (%) | Performance Impact | |--------------------|------------------|------------------| | 0 - 1 hr | 100% | Optimal | | 1 - 1.5 hrs | 75% | Mild Fatigue | | 1.5 - 2 hrs | 50% | Reduced Power | | 2 - 3 hrs | 25% | Severe Fatigue | | 3+ hrs | 0% | Bonking 🚨 |
To avoid energy crashes, proper fueling is crucial—especially on rides lasting longer than 90 minutes.
2. Carbohydrates: The Primary Fuel for Performance
During high-intensity efforts, carbohydrates are the body's preferred fuel source. Studies show that consuming 60-90g of carbohydrates per hour can improve endurance and maintain power output.
| Carb Intake (g/hr) | Performance Over 3+ Hours | |-----------------|----------------------| | 0g/hr | Rapid Decline (Bonk) | | 30g/hr | Moderate Fatigue | | 60g/hr | Sustained Power | | 90g/hr | Optimal Performance |
🔹 Takeaway: 60-90g of carbs per hour is the sweet spot for maintaining race-level intensity without fatigue.
How to Fuel for Different Types of Rides
1. Short Rides (Under 90 Minutes)
If your ride is under 90 minutes, glycogen stores should be enough—but hydration is key.
Fueling Plan:
✅ Pre-ride meal with 100-150g carbs (2-3 hours before)
✅ Hydrate with electrolytes if sweating heavily
✅ Optional: Small energy gel if riding hard
2. Endurance Rides (2-4 Hours)
For rides beyond 90 minutes, start fueling early and consistently to maintain performance.
Fueling Plan:
✅ 60-90g of carbs per hour (mix of glucose + fructose)
✅ 1 bottle of electrolytes per hour (especially in hot conditions)
✅ Mix solid + liquid fuel (gels, bars, drinks)
| Time | Fuel | Carbs (g) | |-------|------------|-----------| | 0:30 | Energy Gel | 25g | | 1:00 | Energy Bar | 30g | | 1:30 | Banana | 25g | | 2:00 | Carb Drink | 30g | | 2:30 | Energy Gel | 25g |
🔹 Takeaway: Eating every 30-45 minutes prevents energy dips.
3. Race-Day Nutrition (High-Intensity Efforts)
During races, fueling correctly can be the difference between winning and fading.
Fueling Plan:
✅ 90g carbs per hour (maximize intake)
✅ Hydration: 500-750ml per hour
✅ Pre-load with carbs & caffeine (2-3 hours before)
✅ Avoid fiber/fat before the race (digests slower)
| Carb Intake | Fatigue Level After 3 Hours | |-------------|---------------------------| | 0-30g/hr | High Fatigue, Power Loss | | 60g/hr | Moderate Fatigue | | 90g/hr | Low Fatigue, Max Power |
🔹 Takeaway: Racing at peak performance means consuming 90g of carbs per hour.
Hydration: More Than Just Water
1. Electrolytes Matter
Hydration isn’t just about drinking water—you also need sodium, potassium, and magnesium to maintain fluid balance and prevent cramps.
| Sweat Loss (% Body Weight) | Performance Impact | |---------------------------|--------------------------| | 1-2% | Minimal Impact | | 2-3% | Moderate Fatigue | | 3-5% | Severe Performance Drop | | 5%+ | Risk of Dehydration |
🔹 Takeaway: Losing more than 2% of body weight in sweat can significantly reduce power output—drink fluids consistently.
Hydration Plan:
✅ 500-750ml per hour (adjust based on temperature)
✅ Add electrolytes to water to maintain balance
✅ Weigh yourself pre & post-ride to track fluid loss
Common Nutrition Mistakes to Avoid
🚫 Waiting Too Long to Eat – Start fueling early, don’t wait for hunger
🚫 Underestimating Carbohydrate Needs – Aim for 60-90g/hr, not just a few bites
🚫 Drinking Only Water – Use electrolytes to prevent dehydration
🚫 Ignoring Pre-Ride Fueling – Eat a high-carb meal 2-3 hours before
🚫 Not Practicing Race-Day Nutrition – Train your gut to handle high-carb intake
Conclusion: Train Smart, Fuel Right
On-the-bike nutrition isn’t just about eating—it’s about fueling performance. Whether you're riding for fun or racing at full gas, proper carb intake, hydration, and electrolyte balance are non-negotiable for sustained power and endurance.
At Raceline Coaching, we help cyclists train smarter and fuel effectively to maximise performance. Want to take your cycling to the next level? Get in touch with Raceline Coaching today!