Barry Connolly (ANutr), DrivePerformanceNutrition
Long-distance cycling isn’t just about having strong legs—it’s about having a full tank. Whether you’re out for a 3-hour spin or grinding through 160km+ in the saddle, how you fuel during the ride can make or break your performance. And no, it’s not just about eating more—it’s about eating smart, at the right time, with the right stuff.
Let’s break down what you need to know to ride stronger, longer, and finish fresher.
🧠 Why Fuelling Matters: Avoiding the Bonk
Your body stores carbohydrates in the form of glycogen—mostly in your muscles and liver. But here’s the catch:
🔻 Your glycogen stores are limited (enough for about 90–120 minutes of hard riding).
🔻 If you don’t top them up during long rides, you risk hitting the wall—aka “bonking.”
🔻 Once glycogen is gone, your performance crashes, your brain fogs up, and the pedals feel twice as heavy.
So, unless you’re planning to limp home in a daze or turn your ride into a survival test, you need to start refuelling before you feel the dip.
⏱️ How Much Should You Eat Per Hour? (Carb Targets)
The amount of carbohydrate you need depends on how long and intense your ride is. Here are the general guidelines:
Duration | Carbohydrate Target | Fueling Strategy |
1–2 hrs | 30g/hr | Use within High-Intensity Intervals |
2–3 hrs | 30–60g/hr | Start early & consistently |
3+ hrs | 60–90g/hr | Practice beforehand, aim for variety |
3–5+ hrs (racing) | Up to 120g/hr (if trained to tolerate) | Use 1:0.8 glucose: fructose sources |
💡 Key Tip: Start fuelling within the first 30–45 minutes, not when you’re already drained.
🍌 What Should You Eat On the Bike?
The best on-bike foods are:
✅ High in simple carbohydrates
✅ Low in fat and fibre (to avoid gut issues)
✅ Easy to carry, open and eat
Here are some great real-food options:
💼 Sports Nutrition Products: Do You Need Them?
While real food works great, sports nutrition products are designed for convenience, accuracy, and easy digestion during intense efforts.
🔹 Energy Gels – ~20–25g carbs per gel
→ Fast-acting, portable, ideal for mid-ride intensity or race efforts
→ Can cause stomach issues if not taken with water
🔹 Carb Drink Mixes / Powders – ~30–60g carbs per 500–750ml
→ Helps you fuel and hydrate at the same time
→ Ideal for riders who struggle to eat solid food
→ Look for 1:0.8 glucose: fructose blends for higher carb absorption (Maurten and Betafuel are great options)
🔹 Energy Bars – 30–45g carbs per bar
→ Great for longer, steady-state rides
→ Watch for high fat/fibre content—can slow digestion
⚠️ Important: If you’re planning to use sports products for an event, practice with them during training first to avoid surprises on race day.
🧪 Train the Gut
If you’re aiming to fuel with 60–90g/hr or more, you’ll need to train your gut to handle that level of intake.
✅ Start with 30g/hr and build up gradually
✅ Mix sources (e.g. part drink, part food)
✅ Be consistent—your gut adapts just like your legs do
Key Takeaways
✅ Glycogen stores are limited—fuel early and consistently during long rides
✅ Aim for 30–90g of carbs per hour, depending on ride length and intensity
✅ Choose easy-to-digest, low-fibre foods or purpose-built sports products
✅ Practice your fuelling in training—what works for one cyclist may not work for another
✅ Long rides without fuelling = fatigue, reduced performance, and poor recovery
About Me – Barry Connolly (ANutr), DrivePerformanceNutrition
I’m Barry Connolly, a graduate of Nutritional Sciences and a Registered Associate Nutritionist, with over 13 years of experience in endurance sports. From high-performance rowing to tackling the demands of long-distance triathlons, I’ve lived the challenges that endurance athletes face firsthand.
Inspired by the desire to help others get the most out of their endurance experience, I founded Drive Performance Nutrition and work with endurance athletes to help them optimize their fueling strategies, improve performance, and recover smarter. I find it incredibly rewarding to see athletes make meaningful changes to their nutrition, unlock their full potential, and achieve their goals—whether that’s a PB in a marathon, a strong finish in a triathlon, or simply feeling more energized in training.
Barry@Dryvperformance.com
0877103953
