Cycling Nutrition 101: What to Eat During Long Rides

Corey Daniels

26 Feb 2025 — 18 min read

When you're cycling for hours, having a solid nutrition plan is just as important as your pacing. Proper mid-ride fueling can make the difference between finishing strong or “bonking” half-way.

This guide covers cycling nutrition for long rides – essentially, what to eat during a long bike ride to keep your energy up. We'll explain why fueling matters, how many carbs you need, the best cycling foods and drinks to bring, hydration strategies, timing of intake, the role of caffeine, common mistakes, and more. Whether you're planning a century ride or any endurance cycling event, use these tips to avoid bonking and stay energized.

Why Fueling is Important

On long rides, your body relies heavily on stored carbohydrate (glycogen) for energy. However, your glycogen stores are limited – typically about 1,800 to 2,000 calories, enough for roughly 90–120 minutes of vigorous cycling. If you don’t refuel during rides longer than that, you risk depleting those stores. Glycogen depletion leads to what cyclists grimly call “hitting the wall” or bonking, which is essentially exercise-induced hypoglycemia (low blood sugar). When you bonk, your muscles and brain run out of quick fuel, causing extreme fatigue and an inability to maintain effort. Common signs of poor fueling include feeling suddenly weak, lightheaded, shaky, nauseated, or even disoriented. In short, you run out of gas.

Beyond just feeling awful, bonking can have other consequences. It can force you to stop riding, and if it happens frequently it may even contribute to muscle loss and a weakened immune system. Inadequate fueling also means your workouts are less effective – you can’t hit your power targets or keep up with your group if you’re running on empty. By contrast, eating enough during a long ride keeps your blood glucose levels up and delays the depletion of muscle glycogen, which prevents that hypoglycemic crash. Proper nutrition helps you ride stronger for longer and finish your ride safely. The takeaway: fuel before you feel empty. Don’t wait for hunger or fatigue to remind you – by then, it’s often too late to fully recover.

Carbohydrate Needs

Carbohydrates are the primary fuel for endurance exercise, so most of your mid-ride nutrition should consist of carbs. For rides over ~90 minutes, sports science guidelines suggest consuming about 30–60 grams of carbohydrate per hour while riding. This range comes from research on how fast the body can absorb and use carbohydrates during exercise. For a single type of carbohydrate (like glucose), the gut can absorb around 1 gram per minute (approximately 60 g per hour) at most. In fact, the American College of Sports Medicine’s position stand notes that ~0.7 g of carbs per kg body weight per hour (roughly 30–60 g/h) “has been shown unequivocally to extend endurance performance.” Maintaining this carb intake helps spare your glycogen and keeps your blood sugar steady so you can keep putting out power.

What about rides much longer than 2–3 hours? In events lasting 2.5 hours or more, athletes can benefit from pushing intake up to ~90 grams of carbs per hour. However, absorbing 90+ g/h requires using multiple types of carbohydrates (e.g. a mix of glucose and fructose) that rely on different intestinal transport pathways. By combining fast sugars (like maltodextrin or glucose) with fructose in roughly a 2:1 ratio, the gut can absorb around 1.5–1.7 g/min (upwards of 90–100 g/h) instead of the ~1 g/min limit for a single sugar. This strategy is mainly useful for ultra-endurance rides or races; it also requires training your gut in practice, since downing that many carbs can overwhelm your digestive system if you're not used to it. For most long rides (~2–4 hours), sticking to 30–60 g/h (perhaps up to ~60–75 g/h in the later hours if you can tolerate it) is a realistic target that will significantly boost your endurance.

Keep in mind these carb guidelines are per hour of riding, not total. For example, on a 4-hour ride, you should aim for roughly 120–240 g of carbohydrate spread over the whole ride (30–60 g each hour). Hitting the high end of the range can delay fatigue, but even the lower end can help. Studies show that consuming as little as ~16–20 g of carbohydrate per hour during exercise can improve endurance compared to water alone. So any fuel is better than none, but up to that 60 g/h sweet spot will give maximum benefit for most people. Remember that what form the carbs come in (drink, gel, or food) doesn’t fundamentally change how much you need – choose sources you tolerate well. We’ll cover examples of carb-rich fuel in the next section.

(Note: If your ride is very short – under ~60 minutes – you likely don’t need to eat during it at all, beyond perhaps a swig of a sports drink. For 60–90 minute rides, some athletes use a small amount of carbs or a carbohydrate rinse for a slight boost, but generally mid-ride fueling becomes critical as you get past the 90-minute mark.)

What to Eat and Drink

What’s the best fuel during a long bike ride? The good news is there are many options – both commercial sports nutrition products and “real food” – and you can mix and match to suit your taste and stomach. As long as you’re hitting your carb targets, it’s fine to use solid foods, gels, liquids, or any combination. Research has found no significant difference in carbohydrate absorption rates between drinks, gels, or energy bars, so you can pick what works best for you. Here’s a comparison of popular fueling options and their pros and cons:

Energy Gels

These are concentrated packets of carbohydrates (usually ~20–30 g of carbs per gel). Gels provide a quick hit of energy and are very convenient.

Pros: High energy density with no fiber or fat, so they digest quickly. Carbs are absorbed fast, which is great when you need immediate fuel. Easy to carry (small packets fit in a jersey pocket) and simple to consume on the move. A wide variety of flavors are available to suit your palate. Gels also don’t require chewing, making them handy during hard efforts.
Cons: The very concentrated sugar in gels can cause gastrointestinal (GI) upset for some cyclists, especially if taken without enough water. Having too many gels in a short time may lead to stomach cramps or nausea. Some people find gels unpalatable after a while (flavor fatigue or overly sweet). They can be sticky and messy if they leak, and you need to dispose of the wrappers properly. Also, gels tend to be expensive per calorie. It’s best not to rely exclusively on gels for an all-day ride – use them when you need a quick boost or late in the ride, rather than every 20 minutes from the start.

Energy Bars

Cycling energy bars (or chews and waffles) are solid food options engineered for exercise. They typically provide ~30–50 g carbs each, often from grains, dried fruits, and sugars.

Pros: Bars give you the sensation of eating “real food,” which can be more satisfying than endless sweets goo. They often have a mix of simple and complex carbs, providing a steadier release of energy over time. There’s a huge variety of flavors and textures – from chewy date-based bars to crunchy granola types – so you can find something you enjoy. Unlike gels, you can eat a portion of a bar and save the rest for later. They’re also shareable; you can split a bar with a riding partner if needed.
Cons: Bars take longer to digest and absorb, so they’re not ideal when you need immediate energy. During high-intensity efforts, it can be hard to chew and swallow solid food. Bars that contain a lot of fiber, protein, or fat (nuts, chocolate, etc.) can sit heavy in the stomach and slow gastric emptying, potentially causing GI distress if you eat them too fast or too late into a hard ride. They’re bulkier and heavier to carry than gels (and wrappers can be tricky to open with one hand). In hot weather, some bars may melt or get squishy.

Bananas and Other Fruits

Bananas are a classic cycling food during rides – pro racers have been sticking them in jersey pockets for decades. A medium banana provides ~25–30 g of carbs along with potassium and vitamin B6. Other easily carried fruits include dates, figs, or dried apricots (dense in carbs), or even applesauce pouches.

Pros: Whole fruits are natural and nutritious. A banana comes in its own biodegradable “packaging” (a peel) and is easy to eat on the bike. They provide not just sugars but also electrolytes like potassium. Many riders find real fruit gentler on the stomach compared to processed sweets. Notably, studies have shown that bananas are just as effective as commercial sports drinks for fueling during cycling – in one study, cyclists riding a 75-km time trial had identical performance whether they consumed a banana or a 6% carbohydrate drink. This makes fruit a great alternative for those who prefer whole foods.
Cons: Fruits like bananas are perishable and can bruise or get mushy in your pocket (a squished banana isn’t too appetizing). They also have a higher water content and fiber than pure gels, which could lead to needing a bathroom break if you eat large quantities. Bulk is an issue – carrying the equivalent of 60 g of carbs in bananas might mean two good-sized bananas, which take more space than a couple of gels or a dense bar. Dried fruits are smaller but can be very sweet and sticky.

Homemade Snacks

Many endurance cyclists prepare their own ride foods to have more palatable and inexpensive options. Popular choices include rice cakes, panini or sandwiches (cut into bite-size pieces), pastry bites, or energy balls made from dates, oats, nut butter, etc. For example, the pro team chef Allen Lim popularized savory rice cakes (made of sticky rice, eggs, soy sauce, etc.) for long races.

Pros: You can tailor homemade snacks to your taste and dietary needs. They can offer a nice break from sweet flavors – for instance, a rice cake with a bit of salt or a small peanut butter & jelly sandwich can be a welcome change mid-ride. With DIY snacks, you control the ingredients (good for those with allergies or who avoid certain additives). They’re often cheaper per calorie than packaged products. Many riders also find real food sits better in the stomach during very long rides, preventing flavor fatigue and GI issues that can come from an all-sugar diet.
Cons: Preparation and packaging are required – you need to make them in advance and wrap them in foil or bags for the ride. This can be time-consuming. Homemade items may spoil on hot days or during very long events if they contain perishable ingredients. They typically don’t have labels, so you must estimate the carb content and ensure you’re eating enough. Also, consistency can be an issue (e.g., rice cakes might crumble, and sandwiches can squish). Test your recipes in training to make sure they hold up and agree with you.

Sports Drinks & Drink Mixes

Don’t forget that you can drink your carbs too. Many cyclists use sports drink mixes in one of their water bottles to double as hydration and fuel. Standard sports drinks or powders usually provide about 30–50 g of carbohydrate per liter (plus electrolytes). Newer high-carb drink mixes can provide up to 60–90 g of carbs in a single bottle (often using a glucose-fructose blend).

Pros: Drinking your calories can be convenient – it ensures you’re taking in fluids and carbs together, killing two birds with one stone. It’s easier to sip frequently than to chew, especially during hard efforts or races. With a well-formulated mix (around 6–8% carbohydrate solution), absorption is quick and it’s less likely to cause GI distress if taken in moderate sips. High-carb drinks have been shown to fuel endurance performance effectively, on par with solid foods.
Cons: Relying solely on liquids for fuel can backfire if you need more water relative to carbs (on a hot day you might drink a lot and overshoot carb intake, or conversely restrict drinking to avoid too many carbs). Some athletes experience stomach issues with very sweet drinks or strong flavors, especially as the bottles get warm over time. Also, if your bottle bounces out or you miss a feed zone, you lose a major fuel source. It can be wise to not put all your calories in one basket (bottle) but to have a mix of drink and solid/gels as backup.

In practice, most endurance cyclists use a combination of these fuels. For example, you might drink a bottle of sports drink over each hour (providing fluids + ~30g carbs) and also eat a half energy bar (~20g) every half-hour. Or you might mostly eat solid foods on the flats and early in the ride, then switch to gels or drink mix for quick energy during the final climbs. There’s no one-size-fits-all solution – the key is to meet your energy needs with foods and drinks that you enjoy and tolerate well. Experiment during training to discover what mix of products works best for you.

Hydration and Electrolytes

Eating is only half the equation; hydration is equally crucial for endurance performance. Cyclists can easily sweat out one or more liters of fluid per hour in hot or hard conditions, so you need to replace a good portion of that to maintain blood volume and regulate body temperature. Even mild dehydration (losing >2% of body weight as sweat) has been shown to impair exercise performance. For a 70 kg rider, 2% is just 1.4 kg (~1.4 liters) of water loss – which could happen in a couple of hours on a warm day. If you become >5% dehydrated, your power output can plummet by 30% or more. In short, don’t neglect fluids while focusing on food.

Aim to drink at regular intervals throughout your ride. A common guideline is about 500–750 mL of fluid per hour(roughly one small bottle), but ideal rates vary widely depending on temperature, humidity, and individual sweat rate. The best practice is to drink to quench thirst and match losses, without over-consuming. Plan your water stops on long routes or carry extra bottles if refills are scarce. If you wait until you feel parched, you may already be on the way to dehydration, so sip periodically (e.g. a few gulps every 10–15 minutes).

Just as important as water are electrolytes, especially sodium. When you sweat, you lose salt (sodium chloride) along with water. If you only replace water and not sodium during a very long ride, you risk diluting your blood sodium (a condition called hyponatremia), which can lead to weakness, cramping, or worse. Most sports drinks include electrolytes for this reason. Ensure that over the course of your ride you’re getting some salt – either from drink mix, electrolyte tablets, or salty foods. As a rule of thumb, an endurance athlete might target around 300–600 mg of sodium per hour from all sources, though needs differ by individual. In practical terms, drinking one bottle of a sports drink (which often has ~200-400 mg sodium) and perhaps eating a salty snack on a long ride can cover it. If you’re doing an ultra-distance event or riding in extreme heat, you may need more electrolytes; some riders even take salt capsules.

To balance hydration with eating, avoid taking in large amounts of solid food without fluid. Drinking helps speed the digestion and absorption of carbs. For example, if you down an energy gel, chase it with a few big sips of water to dilute it in your stomach – this can prevent GI distress and aid absorption. Conversely, if you’re mainly using solid foods or bars, remember to keep drinking so that dehydration doesn’t slow your digestion. Many cyclists find a good rhythm by pairing their drinking with their eating (e.g., every time you eat a portion of your bar or take a gel, drink some water or sports drink too). Little and often is the mantra for both food and fluid during endurance rides.

Timing and Frequency

Knowing when to eat during a ride is just as important as knowing what to eat. The biggest mistake is waiting too long to start refueling. Ideally, you should start taking in calories early in the ride, before you feel like you need them. A common recommendation is to begin fueling about 30–45 minutes into a long ride. By that point, you’ve started to burn through your stored glycogen, and delivering some external carbs keeps your levels topped up. If you delay eating until you’re ravenous or running on fumes, it’s difficult to come back. As British Cycling’s coaches put it: “Don’t wait to eat until you feel hungry on a long ride. By the time you get that sensation, your stomach will be empty and you will soon be running on fumes… Start taking on small snacks every 20–30 minutes right from the start of the ride.” In other words, graze throughout the ride – you’re not eating for the immediate moment, but for 30–60 minutes down the road.

A practical strategy is to eat on a schedule. For example, you might set a timer (or use distance as a cue) to take in something every 20–30 minutes. This could be as simple as one gel every 30 minutes, or a few bites of a bar every 20 minutes, alternating with swigs of sports drink. Spacing out your intake in frequent, smaller doses helps optimize absorption and prevents overwhelming your gut with a big load at once. It also keeps your energy levels more stable. If you have a cycling computer, consider setting an alert (many have a “feed alarm” feature) to remind you to eat and drink at regular intervals so you don't forget in the excitement of the ride.

Also, plan around the course and intensity. If you know a hard climb or intense segment is coming up, try to fuel a few minutes before you hit it (so you have energy when you need it), rather than trying to choke down food mid-climb. During very intense efforts, your ability to digest drops (blood flow is diverted from the gut to your muscles), so you might rely on easier things like gels or drinks in those moments. During lower-intensity parts (cruising on flat roads or descending), take the opportunity to eat solid foods that require more chewing. Essentially, eat when the riding is easier, and use simpler fuels when the riding is harder. By the end of the ride, as fatigue sets in, many cyclists prefer quick carbs (sport drink, gels, cola, etc.) since appetite for solids often wanes – but continue to get something in regularly.

Every rider’s fueling timing can be a bit different, but the golden rule is: don’t let yourself get behind. It’s better to nibble and sip consistently than to go for long stretches with nothing and then try to catch up with a huge intake (which can cause stomach upset). Start fueling relatively early, and keep a steady intake so that you're always topping off your energy stores. Remember, once you feel the bonk coming on, you’re already low on fuel, so proactive fueling is your best defense.

Mid-Ride Caffeine & Supplements

Aside from standard foods and drinks, endurance cyclists often use caffeine as a performance booster during long rides. Caffeine is a well-researched ergogenic aid: studies have found that moderate doses (approximately 3–6 mg per kilogram of body weight) can improve endurance performance and alertness. For a 70 kg (154 lb) rider, 3–6 mg/kg translates to roughly 210–420 mg of caffeine – about the amount in 1.5 to 3 cups of strong coffee. Many cycling energy gels or chews come in caffeinated versions (typically 20–50 mg of caffeine each) so riders might take a caffeinated gel in the later hours of a ride or before a big effort. Even a mid-ride espresso from the café stop can give a helpful boost for the next segment!

Caffeine helps mobilize fat for fuel and can make efforts feel easier (it lowers perceived exertion). However, individual responses vary – some people get a noticeable lift, others less so, and too much caffeine can cause jitters, GI upset, or an increased heart rate. It’s best to practice your caffeine strategy in training. If you plan to consume caffeine (via gels, pills, or drinks) during an event, try it on a training ride first to gauge tolerance. Also be mindful of timing: caffeine’s effects peak around 30–60 minutes after consumption and can last for hours. If you’re doing an event that runs into the evening, excessive caffeine late in the ride might interfere with your post-ride sleep.

Other supplements sometimes used by endurance cyclists during rides include bicarbonate (to buffer lactic acid), BCAAsor amino acids (to minimize muscle breakdown), and electrolyte pills (as mentioned for sodium). Most of these have situational benefits and potential side effects. For instance, bicarbonate loading can cause GI issues if not done carefully, and BCAAs during exercise have mixed evidence for performance (they may help reduce mental fatigue for some). Beetroot juice or nitrate supplements are popular for endurance, but those are usually taken pre-ride (to improve oxygen efficiency) rather than mid-ride. In general, mid-ride fueling should prioritize carbohydrates and hydration first. Supplements can offer small gains, but only if your basics are covered. If you’re interested in these ergogenic aids, do your research and test them in training — and consider reading more on those topics (we'll cover them in separate articles).

Caffeine, however, stands out as a reliably beneficial aid for endurance. If used wisely, a bit of caffeine can help you stay focused and maintain intensity in the latter part of a long ride. Just remember not to overdo it (more is not always better beyond a point) and to account for all sources (that mid-ride gel + an energy drink + a soda at a rest stop can add up). As always, nothing new on race day – trial any supplement or caffeinated product in advance to avoid surprises.

Common Mistakes to Avoid

Fueling during long rides is a skill that improves with practice. To accelerate your learning curve, watch out for these common nutrition mistakes that endurance cyclists often make:

Waiting Too Long to Eat or Drink: As discussed, delaying fueling until you're already starving or dehydrated is a recipe for bonking. Avoid gaps in your intake. Don’t ride for two hours and then try to catch up all at once. Instead, start fueling early and regularly. Set reminders if you tend to forget. Consistency beats crisis management.
Eating Too Much at Once: Your gut can only absorb so much at a time. If you wolf down an entire energy bar and chug a full bottle in one go, you might overwhelm your stomach and end up with cramping or nausea. It's better to spread that bar over 20–30 minutes than to eat it in two bites. Overeating in one sitting can also divert blood to your gut and away from your muscles, making you feel sluggish. Avoid large boluses of food; think small, frequent doses.
Relying Only on One Type of Fuel: Some riders stick exclusively to one food (say, only gels or only bananas) and find that it backfires. Too many gels, for example, can lead to GI upset over a long duration. Variety is not only the spice of life but also easier on your digestion. Mix solids and liquids, sweet and savory, to give your palate and stomach a break. Likewise, don't forget to include some electrolyte sources if you're only eating plain foods.
Trying New Products on Event Day: The golden rule: nothing new on race or big ride day. Your long ride is not the time to test that brand-new energy gel or exotic bar you've never tried. New foods or supplements could have unknown effects (allergies, GI issues, or you might simply hate the taste). Always test your nutrition in training. Do a few dress-rehearsal rides where you practice eating the same foods at the same frequency you plan to during your event. This trains your gut and reveals any problem items. On the big day, stick with your practiced plan and familiar products.
Ignoring Personal Tolerance: Everyone’s digestive system is different. What works for your friend might not work for you. Some cyclists can handle rich pastries or pizza mid-ride; others will be running for the nearest porta-potty if they try that. Pay attention to how you feel with different fuels. If something consistently causes discomfort, ditch it and try an alternative. Train your gut by gradually increasing carb intake in training to improve tolerance over time.
Poor Pacing Leading to GI Distress: This is more about execution than nutrition choice, but it’s worth noting: if you ride at an intensity beyond what you've trained for, your stomach might protest. Riding extremely hard (near threshold) for long periods can reduce your ability to absorb nutrients, leading to that sloshing, bloated feeling. The solution is to pace wisely (especially during events) so that you can continue to fuel. If you do need to hammer for a section, you might ease up on solid food and switch to easier carbs until your intensity comes down.
Forgetting to Hydrate (or Overhydrating): Some riders hyper-focus on eating and forget to drink enough, ending up dehydrated. Others might only drink water and not take in any sodium or carbs, leading to electrolyte imbalances or energy shortfalls. Balance both sides of fueling. A mistake to avoid is chugging plain water excessively without electrolytes – that can dilute your sodium levels. Use sports drinks or add electrolyte tablets if you're drinking a lot of water.
Not Adjusting for Conditions: In hot weather, you might need more fluids and salt; in cold weather, you might crave more solid food or feel less thirsty (even though hydration is still needed). Altitude can dampen appetite. Always adjust your plan to the day’s conditions. Have flexibility – for example, bring an extra gel or an electrolyte packet just in case, or be prepared to back off high-fiber foods if your stomach is acting up.

By being aware of these pitfalls, you can refine your approach and find the optimal fueling strategy that keeps you performing your best. The overarching theme is to be prepared and listen to your body: plan your nutrition, practice it, and execute it smartly during your ride.

Post-Ride Tie-In

Finally, remember that nutrition doesn’t stop when the ride ends. After a long ride, your muscles are low on glycogen and your body is primed to recover – this is when recovery nutrition comes into play. Consuming carbohydrates (to refill glycogen) along with some protein (to repair muscle fibers) shortly after your ride will help you bounce back faster. For instance, having a recovery drink or a meal within an hour post-ride can replenish your energy stores and kickstart muscle repair. In fact, recovery fueling is such an important topic that it deserves its own discussion. (Stay tuned for a dedicated post on recovery nutrition – how to optimally recover after those big rides.)

For now, our focus is mid-ride fueling. Nail your during-ride nutrition using the guidance above, and you’ll set yourself up not only for a strong finish on the day but also for better recovery overnight. To summarize: fuel early, fuel often, and fuel smart. With the right mix of carbs, fluids, and electrolytes, you can power through long rides feeling steady and strong, leaving the bonk in the dust. Happy riding and happy fueling!