Barry Connolly (ANutr), DrivePerformanceNutrition
Cycling is a demanding endurance sport that requires sustained energy, efficient recovery,
and strategic fueling. Whether you’re a weekend warrior or training for a grueling endurance
event, how you fuel your body day to day plays a crucial role in how well you perform.
At the core of an effective nutrition strategy for cyclists is carbohydrate intake—the body’s
primary energy source during exercise. But how much do we need? What’s happening inside
our muscles when we use carbohydrates? And how can we make sure we’re fueling in the best way possible?
Let’s break it down.
The Importance of Fueling Our Training
Imagine setting off on a 100km ride with only a half-full fuel tank. In this case, the “fuel tanks”
consist of our muscles and liver, where we store carbohydrates in the form of glycogen. You
might feel strong at first, but as the ride progresses, your energy levels plummet, your legs
feel heavy, and suddenly, every pedal stroke becomes a struggle.
This is what happens when glycogen stores are depleted—a well-known phenomenon among
endurance athletes called “bonking” or hitting the wall. It’s your body telling you that you’ve
run out of fuel.
Carbohydrates prevent this from happening by supplying the muscles and bloodstream with a
steady energy source. Research has consistently shown that adequate carbohydrate intake
supports:
✅ Sustained endurance performance by delaying fatigue
✅ Higher intensity output during training sessions
✅ Faster post-exercise recovery and glycogen replenishment
✅ Cognitive function—helping you stay sharp and focused on long rides
Without enough daily carbohydrate intake, cyclists may experience chronic energy depletion,
reduced power output, and a higher risk of overtraining and illness.
What Are Carbohydrates?
Carbohydrates are a macronutrient found in foods like grains, fruits, vegetables, and dairy.
They come in three main forms:
1️⃣ Simple carbohydrates (e.g., sugars in fruit, honey, energy gels) – Fast-digesting, providing
quick energy.
2️⃣ Complex carbohydrates (e.g., whole grains, potatoes, legumes) – Slower-digesting, steady
energy over time.
3️⃣ Fiber (e.g., vegetables, oats, seeds) – Supports gut health and facilitae the gradual release
of energy by slowing down absorption of sugars.
During digestion, carbohydrates are broken down into glucose, which is either:
🔹 Used immediately for energy in the bloodstream
🔹 Stored as glycogen in the muscles and liver for later use
For cyclists, optimising glycogen levels before training/competing and continuously fuelling
with carbohydrates during exercise is the key to sustained endurance.
How We Use and Replenish Glycogen During Exercise
Think of glycogen as the fuel tank for your muscles. When you start pedaling, your body
prioritizes glycogen as its main energy source—especially during high-intensity efforts.
🔹 At lower intensities (~50-60% VO2 max): Your body burns a mix of fat and
carbohydrates for energy.
🔹 At higher intensities (>70% VO2 max): Carbohydrate usage dramatically increases, as
fat oxidation cannot keep up with energy demands. Whereas carbohydrates are a more efficient and “high octane” energy source.
The issue? Glycogen stores are finite—typically lasting 60-90 minutes of moderate-to-high intensity exercise before running low. Once depleted, your body is forced to slow down, relying more on fat oxidation, which is a less efficient energy system.
This is why post-ride carbohydrate replenishment is essential. After exercise, the muscles are primed to restore glycogen. Consuming carbohydrates within 30-60 minutes post
How Much Carbohydrate Do Cyclists Need Daily?
Your daily carbohydrate needs depend on:
✔️ Training volume and intensity
✔️ Body weight
✔️ Training goals (maintenance vs. performance improvement)
The general carbohydrate guidelines for endurance athletes:
Training Load Carbohydrate Intake (g/kg/day)
Example for 70kg Cyclist
Low-intensity training (~1hr/day) 3-5 g/kg/day 210-350g
Moderate training (~1-2 hrs/day) 5-7 g/kg/day 350-490g
High-intensity or long endurance rides(2+hrs/day)
7-10 g/kg/day 490-700g
Extreme endurance training (4+ hrs/day)
10-12 g/kg/day 700-840g
For perspective:
🥯 A bagel = ~50g carbs
🍌 A banana = ~30g carbs
🍚 1 cup cooked rice = ~45g carbs
What does this look like in practice?
A 70 kg cyclist undertaking moderate to intense endurance training would benefit from a carbohydrate intake of 5-8 per kg of body weight per day (350-560g)
A full day’s eating for a weekend-long ride would look like something like this…
🥯Breakfast- 2 bagels with a tablespoon of jam on each (130g of carbs)
🥤During Training: 2 bottles of sports drink and 2 energy gels during training (120g of carbs)
🍌Post-ride snack: Fruit smoothie with protein powder (60g of carbs)
🍚Lunch: 2 cups of cooked rice, 1 chicken breast and some mixed veg (100g of carbs)
🍝Dinner: 3 cups of cooked wholewheat pasta, 150g of lean mice and mixed veg (100g of carbs)
🍧Dessert: 1 scoop of raspberry sorbet (30g of carbs)
Total- 540g of carbs
A Food-First Approach: Choosing High-Quality Carbohydrates
While sports drinks, gels, and bars are useful during rides, most of your daily carbohydrate
intake should come from whole, nutrient-dense foods.
Best Carbohydrate Sources for Cyclists
✅ Whole Grains – Oats, brown rice, quinoa, whole-wheat pasta
✅ Fruits – Bananas, apples, berries, oranges (natural sugars + vitamins)
✅ Vegetables – Sweet potatoes, squash, carrots (slow-digesting carbs + fiber)
✅ Legumes – Lentils, beans, chickpeas (carbs + protein for muscle repair)
✅ Dairy – Milk, yogurt, kefir (natural carbs + protein)
These foods not only fuel performance but also provide fiber, vitamins, minerals, and
antioxidants, which support immune function, recovery, and overall health.
Key Takeaways
🚴♂️ Carbohydrates are the primary fuel for endurance cycling—fueling both performance and recovery.
🚴♂️ Glycogen stores are limited—if not replenished daily, our performance will suffer during our upcoming rides.
🚴♂️ Carbohydrate needs vary based on training load—but should always be a staple of an endurance cyclist’s diet.
🚴♂️ Prioritize whole, high-quality carbohydrates from grains, fruits, and vegetables for sustained energy.
🚴♂️ Post-exercise carbohydrate intake is crucial—it speeds up glycogen replenishment and prepares the body for the next session.
By understanding and optimizing your carbohydrate intake, you’re setting yourself up for
better endurance, faster recovery, and stronger performances on the bike.
So next time you’re planning your meals—think of them as fueling stations for your next
ride. Keep the tank full, and ride strong! 🚀
Interested in evidence-based advice on nutrition to fuel performance? Follow Drive Performance Nutrition on Instagram!
Barry@dryvperformance.com
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
