Tag: Long rides

According to sports nutrition research, the human body's internal glycogen stores can be depleted in as little as 90 minutes during intense exercise. Mastering how to fuel during long rides is therefore a critical skill, separating a strong finish from the dreaded 'bonk'. This guide provides a comprehensive approach to fueling your endurance, from pre-ride preparation to post-ride recovery.

Over 90 minutes of high-intensity cycling can deplete your body's stored carbohydrates, leading to fatigue and a drop in performance. For endurance athletes looking for a rapid and convenient energy boost, the question remains: are energy gels worth it for cycling?

Dehydration equivalent to just 2% of your body weight can reduce cycling performance by nearly 20%, highlighting the critical role of hydration. Choosing the best energy drinks for cyclists is essential for maintaining stamina, preventing bonking, and ensuring peak performance on every ride, from short sprints to long endurance events.

Over 50% of endurance athletes cite nutritional issues as a significant challenge during competition. Mastering your nutrition diet is the single most important factor for success when figuring out how to fuel long rides. From the right pre-ride meal to continuous mid-ride fueling, a strategic plan is key to maintaining energy and performance.

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.