What to eat on a 100-mile ride? Your Complete Fueling Guide

October 10, 2025 •

4 min read

On a 100-mile ride, an average cyclist can burn thousands of calories, making proper fueling critical. Knowing what to eat on a 100-mile ride is the key to sustained energy and a strong finish, not just surviving the distance. A well-planned nutrition strategy is your secret weapon against fatigue and energy crashes.

Quick Summary

This article outlines a comprehensive nutrition strategy for a 100-mile bike ride, covering crucial preparation, optimal on-the-bike fueling tactics, and essential post-ride recovery foods. It details what to consume and when to maximize endurance and avoid performance-crushing mistakes.

Key Points

Carb-load strategically: Increase your carbohydrate intake gradually 48 hours before the ride to top off glycogen stores.
Eat early and often: Begin fueling within the first hour of your ride and continue taking in small amounts of carbohydrates every 15-20 minutes.
Fuel consistently: Aim for 60-90 grams of carbohydrates per hour during the ride to maintain steady energy levels.
Combine food types: Use a mix of easily digestible gels, solid energy bars, and whole foods to prevent flavor fatigue and provide balanced energy.
Prioritize hydration and electrolytes: Drink regularly and use electrolyte mixes to replenish salts lost through sweat, especially in hot conditions.
Recover immediately post-ride: Consume a mix of carbohydrates and protein within an hour of finishing to speed up muscle repair and glycogen replenishment.

Pre-Ride Nutrition: Loading Your Energy Stores

Starting a 100-mile ride with a full tank of energy is non-negotiable. This process begins well before you clip in, ensuring your muscles are primed with glycogen.

The Day Before: Strategic Carb-Loading

The day before your big ride isn't the time to experiment with new foods or binge on junk food. Instead, increase your carbohydrate intake subtly while keeping fat and fiber consumption moderate. The goal is to top up your muscle and liver glycogen stores without causing stomach upset. Aim for 400-600 grams of carbohydrates throughout the day, depending on your weight.

Example meal plan for the day before:

Breakfast: Oatmeal with fruit and a little honey.
Lunch: A chicken and avocado sandwich on whole-grain bread.
Dinner: A pasta dish with a simple tomato sauce and lean protein, or brown rice with fish.
Snacks: Granola bars, bananas, and dried fruit to supplement meals.

Race Morning: Digestible Energy

Your pre-ride breakfast should be a familiar meal rich in complex carbs, with a little protein and minimal fiber to prevent GI issues. Eat 2 to 3 hours before your start time to allow for proper digestion.

Breakfast Ideas:
- Porridge or oatmeal with berries and yogurt.
- Whole wheat toast with a banana and nut butter.
- Eggs on toast with a drizzle of honey.

On-the-Bike Fueling: Avoiding the Bonk

Consistent, frequent fueling is the bedrock of endurance cycling. Waiting until you feel hungry or low on energy is a mistake; by that point, it’s already too late. The golden rule is to consume 60 to 90 grams of carbohydrates per hour for rides lasting over three hours. Aim for small, frequent intakes—every 15 to 20 minutes—to keep energy levels stable.

Fuel Options Comparison


Fuel Type	Pros	Cons	Best For...
Energy Gels	Fast-acting, easy to carry and consume during high intensity.	Can cause flavor fatigue, often very sweet and can be sticky.	High-intensity efforts and race scenarios where speed is key.
Energy Bars	More substantial, provides a mix of macros for sustained energy.	Can be harder to chew and digest during intense riding.	Steady, moderate-paced sections of the ride.
Homemade Food	Uses real, natural ingredients; customizable for taste and needs.	Can be messy to prepare and unwrap on the bike.	Longer, less intense training rides and early stages of a race.
Sports Drinks	Delivers both carbs and electrolytes simultaneously.	Can be too sugary for some; can be heavy to carry enough volume.	All stages, particularly hot weather, for combined hydration and fuel.

Practical Fueling Tips

Mix it up: Alternate between solid foods early in the ride and switch to easier-to-digest gels and chews later as fatigue sets in.
Start early: Begin eating within the first 30-45 minutes of your ride to get ahead of the energy deficit.
Set reminders: Use your cycling computer or phone to set a timer every 15-20 minutes to prompt you to eat or drink.
Listen to your body: While a schedule is good, adjust your intake based on effort level, as higher intensity means a higher carbohydrate demand.

Hydration Strategy: The Forgotten Fuel

Proper hydration is critical for performance and preventing cramping. You are not just drinking for now, but for what’s ahead.

Best Practices for Hydration

Drink regularly: Aim to drink 16-20 ounces of fluid per hour. Don't wait for thirst.
Electrolytes are key: On rides longer than 90 minutes, or in hot weather, you will sweat out essential electrolytes like sodium and potassium. Use electrolyte tablets or sports drink mixes to replenish them and avoid imbalances.
Know your needs: Individual sweat rates vary significantly, from 0.5 to over 2 liters per hour. Training will help you understand your personal needs.

Post-Ride Recovery: Rebuilding for Next Time

The last pedal stroke isn't the end of your nutrition strategy. The first 60 minutes after your ride is a crucial recovery window.

The Recovery Plan

Rehydrate: Start by drinking fluids to replace what you lost. An electrolyte drink can be beneficial here.
Replenish and Repair: Consume a meal or shake with a 3:1 or 4:1 carbohydrate-to-protein ratio. The carbs replenish glycogen stores, while the protein repairs muscle tissue.

Recovery food examples:

Chocolate milk is a classic for good reason, offering an ideal carb-protein ratio.
A recovery smoothie with banana, oats, milk, and protein powder.
Brown rice bowl with chicken or tofu and vegetables.

Conclusion: Practice Makes Perfect

Mastering what to eat on a 100-mile ride requires preparation and consistency. Your body's ability to process fuel is trainable, so practice your nutrition strategy on long training rides, not just on event day. By front-loading your carbs, eating and drinking frequently on the bike, and refueling adequately post-ride, you'll have the energy to not only finish but thrive.

For more in-depth training and nutrition tips, read authoritative guides from endurance cycling coaches and experts, such as the resources found at TrainerRoad.

Frequently Asked Questions

For rides over three hours, you should aim to consume between 60 to 90 grams of carbohydrates per hour. The amount can vary depending on your body weight and the intensity of your effort.

Your pre-ride breakfast should be a high-carb, low-fiber meal that you are accustomed to. Good options include oatmeal, toast with nut butter and a banana, or a yogurt parfait, eaten 2-3 hours before starting.

'Bonking' is a severe energy crash caused by the depletion of your body's glycogen stores. It can be prevented by consistently consuming carbohydrates and staying hydrated throughout your ride.

While effective for rapid energy, relying solely on gels can lead to flavor fatigue and potential GI distress on very long rides. It's often best to mix gels with solid foods like bars or homemade snacks.

The standard recommendation is to drink between 16 to 20 ounces of fluid per hour, adjusting upwards in hotter or more humid conditions. Use an electrolyte mix for rides over 90 minutes.

Yes, chocolate milk is an excellent recovery drink. It provides an optimal ratio of carbohydrates to protein, helping to replenish glycogen stores and repair muscle tissue effectively.

On a long ride, alternating between sweet gels/bars and savory real foods, like small, salted rice cakes or potatoes, can help combat taste fatigue and keep you motivated to eat.