Tag: Bike fuel

Did you know commercial sports drinks can cost up to five times more than a DIY version? Learn how to make your own carb mix for cycling and fuel your performance for a fraction of the cost, with ingredients tailored to your needs.

According to USA Cycling, your body can store an average of 2,000 carbohydrate calories in muscle and liver glycogen, which can be depleted after just 60 to 90 minutes of hard riding. Knowing how much to eat before a bike ride is crucial for topping off these fuel stores and preventing the dreaded 'bonk.'

According to sports nutrition research, the body can burn up to 7,000 calories in a single day of endurance cycling. Knowing what should I eat while cycling long distance is crucial to replace that spent energy, maximize performance, and prevent 'bonking'—the feeling of complete energy depletion. This nutritional strategy is as vital as your physical training.

Elite cyclists competing in the Tour de France can consume up to 120 grams of carbohydrates per hour to meet their immense energy demands. For the rest of us, the question remains: **how many carbs should I eat while cycling?** The answer depends largely on the duration and intensity of your ride, your individual gut tolerance, and your performance goals.

Most cyclists’ glycogen stores are only sufficient for about 90 minutes of high-intensity effort, making a proper fueling strategy essential for any ride longer than this. Knowing what to eat on a 3 hour bike ride can be the difference between finishing strong and 'bonking' completely.