Fitness
On-Bike Fueling
On-bike fueling delivers carbs during rides over roughly seventy-five minutes to protect glycogen, power, and focus when stores run low.
On-bike fueling delivers carbohydrates during rides—often thirty to ninety grams per hour on hard or long efforts—to spare glycogen and prevent bonking. Gels, chews, bars, and drink mix should be tested in training, not race day.
Start early; gut trains like legs. Low fuel raises RPE and drops power late in rides.
Common questions
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How many carbs per hour on the bike?
Many riders target 30–60 g on moderate long rides; trained guts can push toward 90 g with mixed glucose and fructose sources.
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What if my stomach rebels?
Reduce fiber and fat pre-ride, dilute drink mix, and practice fueling on easy endurance days before race intensity.
Related terms
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