What to Eat During Long Bike Rides

The Importance of Ride Fuel

Your body stores limited glycogen—enough for roughly 90 minutes of moderate cycling. After that, you hit the wall unless you eat during the ride. Proper fueling extends endurance and maintains power output for longer efforts.

What to Eat on the Bike

Simple carbohydrates digest quickly and deliver energy fast. Energy gels, chews, bars, and bananas all work well. Aim for 30-60 grams of carbs per hour on rides over 90 minutes. Higher intensities and longer durations require more fuel.

Timing Your Intake

Start eating early—don’t wait until you feel depleted. Begin fueling 30-45 minutes into longer rides. Small amounts every 20-30 minutes maintain steady energy better than large portions less frequently.

Real Food vs Engineered Products

Commercial gels and bars offer convenience and precise nutrition. Real foods like dates, rice cakes, and sandwiches work well at lower intensities. Many riders prefer real food for longer events where variety prevents flavor fatigue.

Stomach Issues

Practice your nutrition strategy during training, not races. Different products affect people differently. High fiber and fat slow digestion and may cause problems. Stick with what your stomach tolerates at race intensity.

Post-Ride Nutrition Window

Consume carbs and protein within 30-60 minutes after riding. This window optimizes glycogen replenishment and muscle repair. A 3:1 or 4:1 carb-to-protein ratio works well for recovery meals or shakes.