Cycling Nutrition Complete Guide 2026: Pre-Ride, During, Recovery & Race Day

For rides under 60 minutes, you typically don't need additional carbs. For 1-2 hour rides, aim for 30-60g per hour. For 2-3 hour rides, target 60-90g per hour. For rides over 3 hours or racing, trained athletes can consume 90-120g per hour using multiple transportable carbohydrates (glucose + fructose combination). Start conservative and increase as your gut adapts.

Eat a carbohydrate-rich meal with 1-4g of carbs per kg of body weight. Good options include oatmeal with banana and honey, toast with peanut butter and jam, rice with eggs, or a bagel with cream cheese. Keep fat and fiber moderate to aid digestion. Drink 500-750ml of water with electrolytes. Stick to familiar foods - never try anything new before an important ride.

Bonking occurs when glycogen stores are depleted and blood sugar drops, causing sudden fatigue, weakness, confusion, and mental fog. Prevent it by: eating a carb-rich pre-ride meal, starting fueling within 30-45 minutes of long rides, consuming 60-90g+ carbs per hour consistently, never waiting until you feel hungry to eat, and carrying emergency fuel. If you bonk, stop immediately, consume fast carbs, wait 10-15 minutes, then continue at low intensity.

Aim for 500-750ml (16-24oz) per hour in moderate conditions. In hot weather or high intensity, increase to 750-1000ml per hour. Add electrolytes for rides over 60 minutes. Don't wait until thirsty - drink every 15-20 minutes. Monitor urine color afterward (pale yellow is ideal) and weigh yourself before/after rides to calculate your sweat rate for personalized targets.

Within 30-60 minutes post-ride, consume 1-1.2g of carbs per kg body weight (70-84g for a 70kg rider) plus 20-40g of protein. The optimal carb-to-protein ratio is 3:1 or 4:1. Quick options include chocolate milk (500ml = 50g carbs, 16g protein), a recovery shake with banana and protein powder, or Greek yogurt with granola. Follow with a full meal within 2 hours. Continue hydrating with electrolytes.

Maurten's hydrogel technology genuinely allows high carb delivery (up to 100g per serving) with minimal GI distress, making it excellent for racing and high-intensity events where maximum fueling matters. However, at $3-4 per gel, it's expensive for everyday training. Many athletes use Maurten for races and key workouts while using more affordable options like Skratch, SIS, or homemade rice cakes for regular training. The technology is real, but whether the premium is worth it depends on your budget and goals.

Yes. For high-intensity interval sessions, prioritize easily digestible carbs that won't cause GI issues during hard efforts - gels, sports drinks, and simple sugars work best. Fuel between intervals, not during. For long endurance rides at lower intensity, you can include more solid foods like bars, rice cakes, sandwiches, and fruit since digestion is easier at moderate efforts. The rule: higher intensity = simpler carbs.

Gut training is a real physiological adaptation. Start with 40-50g carbs per hour and gradually increase by 10g per week over 6-8 weeks. Practice high-carb intake during training rides, not just races. Use the specific products you plan to race with. Combine glucose and fructose sources (2:1 or 1:0.8 ratio) to maximize absorption via different intestinal transporters. Some athletes can eventually tolerate 120g+ per hour with consistent training.

Sodium is the primary electrolyte lost through sweat (500-1500mg per hour for most cyclists). Also important are potassium (100-200mg/hour), magnesium (10-30mg/hour), and calcium. Heavy or salty sweaters (identified by white salt residue on kit) need more sodium - potentially up to 1500mg per hour in extreme conditions. Products like LMNT (1000mg sodium), Precision Hydration (up to 1500mg), and Skratch (380mg) provide varying levels depending on your needs.

Eat a familiar, carb-rich dinner 12-15 hours before the event start. Good choices include pasta with tomato sauce (not cream), rice with lean protein, or even pizza (the combination of carbs from dough and moderate fat works well for many athletes). Avoid high-fiber foods, excessive fat, alcohol, spicy foods, and anything new. Keep portions normal to slightly larger - you don't need to stuff yourself. Focus on familiar comfort foods.

Fasted rides can improve fat oxidation for easy Zone 2 training under 90 minutes. However, they're not appropriate for hard efforts, long rides, or when already glycogen-depleted from previous training. Never race fasted. If doing fasted training, keep intensity strictly low, always carry emergency fuel, and refuel properly afterward. Research shows most performance benefits come from well-fueled training sessions - fasted training is a minor tool, not a primary strategy.

Recovery nutrition becomes absolutely critical - start refueling immediately after each stage with carbs and protein. Eat a substantial dinner focused on carbs and continue grazing through the evening. Have a large pre-ride breakfast (3-4 hours before). During stages, fuel aggressively at 90-120g carbs/hour. Stay on top of hydration throughout the entire day, not just during riding. Consider carb-loading protocols before key stages. Sleep quality matters as much as nutrition for multi-day recovery.