How Much On-Bike Fuel Do I Need For My Cycle Training?

A common question among cyclists once they start undertaking longer rides as part of their training is “how much on-bike fuel do I need?” The answer will, naturally, depend on distance and intensity… how far you’re cycling as part of your training and how hard you’re riding. 

Although we’d recommend working with a cycling coach, especially if you have specific goals that you’re aiming for with your training, there are some basic guidelines you can follow to help ensure you consume the right amount – and right type – of fuel while on your bike.

What type of food should you eat on a long bike ride?

In general, you want to have foods that are a mix of carbohydrates and healthy fats for your longer training rides. 

Carbohydrates can come in many forms, but the advice is to opt for complex carbs – think wholegrains, steel-cut oats and bananas – if you’re using them to fuel activities like cycling. 

This is because these kinds of carbohydrates take longer to break down in your body and therefore fuel you for longer. 

Fat, meanwhile, is a vital component if you are carrying out endurance training. In other words, if you’ll be cycling for 50 miles or more. This is because it is much harder to break down than carbohydrates, but it can be a great source of fuel for your body on longer rides. 

How much on-bike food should I take?

Many cyclists underfuel their bodies when carrying out long rides, which means they feel drained when they reach the end of their route. 

While not a completely hard-and-fast rule, Cycling Weekly recommends consuming 20g of carbs per hour if you’re cycling for one to two hours, 30g of carbs per hour for rides of two to three hours and 40g of carbs per hour for any ride that’s longer than three hours. 

However, you may want to up your fuel intake on your bike if you’re not only doing long distances but also training at high intensities. 

This is why it’s so helpful to work with a coach who can not only guide you through a suitable training plan, but also ensure you’re fuelling up to get the maximum benefit from your rides. Want to find out more? Give us a call!