Cycling, especially over long distances or at higher intensities, puts significant energy demands on your body. For beginners, figuring out how many carbs to consume per hour can feel overwhelming. This comprehensive guide covers everything a beginner cyclist needs to know about carbohydrates: why they’re vital, how much to consume per hour, what foods to choose, how to build a personalized plan, common mistakes to avoid, and practical tips for fueling your ride.
Carbs Per Hour Cycling Calculator
Daily Carb Target
Carb Intake Recommendation
Why Are Carbohydrates Important for Cyclists?
Carbohydrates (carbs) are your body’s preferred energy source during moderate to high-intensity cycling. When you pedal, your muscles draw from stored glycogen (a form of carbohydrate) for quick energy. However, your body’s glycogen stores are limited, providing enough fuel for around 60-90 minutes of moderate effort. Without replenishing these stores, you risk hitting the dreaded “bonk,” a sudden, severe fatigue that can ruin your ride.
How Many Carbs Per Hour? The Science Explained
The Gold Standard: 30-60g Per Hour
- For most beginner cyclists, the recommended carbohydrate intake during cycling is 30–60g per hour for rides longer than 60-90 minutes.
- If you’re doing a relaxed ride under an hour, you generally don’t need to eat on the bike; your body can rely on its own glycogen stores.
Longer, Harder, or Hotter Rides
- Rides over 2 hours: You may benefit from increasing intake to 60–90g per hour, especially if the intensity is higher or the weather is hot/humid.
- Very high-intensity or advanced training: Well-trained athletes can push beyond 90g per hour by combining different types of sugars (glucose and fructose), sometimes reaching up to 120g per hour, but this is seldom needed—or tolerated—for beginners.
Practical Carbohydrate Intake Table
| Ride Duration | Recommended Carb Intake | Examples |
|---|---|---|
| <1 hour | 0–minimal (mouth rinse) | Water or sports drink; no food needed |
| 1–2 hours | 30–60g/hour | 1-2 energy gels, bars, banana |
| 2–3+ hours | 60–90g/hour | Gels + chews + real food, e.g., sandwich |
Tip: Focus on “grams per hour,” not body weight. Most guidelines apply to all adults regardless of size.
How Do You Know What’s Right for You?
The optimal carb intake depends on:
- Duration of your ride: Longer = more carbs needed.
- Intensity: Harder = increased need.
- Weather: Hot/humid = higher energy demand.
- Personal gut tolerance: Some need to start lower and gradually build up.
- Training adaptation: You can “train your gut” to handle more carbs over weeks of practice.
Getting Your Carbs: Foods, Drinks, and Sports Nutrition
Common Carb Sources for Cyclists
- Energy gels: ~20-25g per gel.
- Sports drinks: ~20-30g per 500ml.
- Bananas, dried fruit, or dates: ~20-30g per serving.
- Energy bars: ~30-40g per bar.
- Homemade options: Small sandwiches, rice cakes.
Combining Carb Sources
- Use a mix: Gels, drinks, and solid food can prevent “flavor fatigue” and GI issues.
- Blended sugars: Choose products that use both glucose and fructose (e.g., 2:1 ratio), which may allow for higher absorption and less stomach distress.
Before the Ride: Carbohydrate Loading for Beginners
- For rides longer than 90 minutes, have a carb-rich meal (e.g., oats, rice, pasta) 2-4 hours ahead of time.
- During regular training weeks, adjust intake to support recovery: 1-1.2g of carb/kg body weight per hour during first 4 hours after your ride, if riding again soon.
Tips for Success: Planning and Practicing Your Carb Intake
Start Simple
- Beginners should begin with 30g per hour, then gradually increase if comfortable and needed for longer rides.
- Practice fuelling on training rides, not just at events.
Manage Hydration and Electrolytes
- Pair carbohydrates with water and, for longer/hotter rides, add electrolyte tablets or sports drinks.
Watch Your Gut
- Too many or the wrong type of carbs can cause GI distress: bloating, cramps, diarrhea.
- Trial and error is essential—gradually increase intake and variety of foods as you learn your preferences.
What If You Forget to Eat?
- If you feel fatigued, try quick-absorbing carbs (gels, drinks) rather than slow ones.
- Never try new foods on event day.
Common Mistakes (and How To Avoid Them)
- Not eating soon enough: Start fuelling after the first 20-30 minutes and eat regularly throughout your ride.
- Too much at once: Small, regular intake (every 15–30 minutes) beats eating or drinking a large quantity infrequently.
- Relying only on water: You need energy and hydration—skip neither.
- Ignoring recovery: Carb intake post-ride (especially if training again soon) helps replenish stores and jumpstarts muscle repair.
Sample Carb-Fueling Plan for Beginners
For a 2-hour medium-intensity ride:
- Start with a 60g carb breakfast (e.g., toast + jam or oatmeal).
- Begin sipping a sports drink (20g carbs per 500ml) right after the first 20 minutes.
- Bring two energy gels (~25g each) and a banana (20g).
- Take one gel every 40 minutes, eat the banana halfway, and drink sports drink in between.
- This totals ~60g per hour, split between food and drink, to keep you energized and consistent.
Frequently Asked Questions
Should I eat more carbs if I’m a larger rider?
- Not necessarily—hourly recommendations are based on energy expenditure, not weight. Only adjust if you consistently bonk or feel overfull.
Is high-carb fueling (e.g., 90g+) just for pros?
- Yes. Pros can handle, and require, more carbs due to intensity and lengthy rides. For most beginners, 60g per hour is plenty; focus on consistency and tolerance before increasing further.
Can I train my gut to handle more carbs?
- Yes! Gradually add 10g per hour every 2-3 weeks until you find your sweet spot, always monitoring for GI issues.
Are carbs bad for fat loss or health?
- Not in the context of fueling endurance exercise. Carbs are necessary for fitness, performance, and enjoyment. Focus on whole-food sources when possible, and remember: energy balance and diet quality matter most.
Key Takeaways
- 30–60g carbs per hour is ideal for most beginner cyclists riding more than 60–90 minutes.
- Start at the lower end, practice on training rides, and increase only if needed and tolerated.
- Use a mix of drinks, gels, and real food to stay energized, avoid GI issues, and make rides enjoyable.
- Hydrate alongside carbs, and focus on regular, small intakes, not large, infrequent meals.
- There’s no one-size-fits-all: experiment and personalize your plan for the best results.
With the right fuelling strategy, you’ll ride longer, recover faster, and have way more fun out on the road.