Fuel & Hydration Basics

While cycling, it is important to eat for energy rather than waiting until you feel exhausted. Your body requires time to properly digest and convert food into usable fuel to sustain your performance. If you wait until exhaustion sets in before eating, your body won’t have enough time to recharge, making it much harder to recover and continue riding effectively.

Simple Fuel Rules

Ride Length	During Ride Fuel	Flued Target
<60 min	Water with Electrolytes	500 ml
1-2 hour	30 g carbs/hr (banana, fig bar)	500–750 ml/hr
2 hr+	30–60 g carbs/hr + sodium	500–750 ml/hr

Post-Ride Recovery

Within 60 minutes after your ride, aim to consume approximately 20 grams of protein and 50 grams of carbohydrates. A good example of this would be a serving of chocolate milk paired with oatmeal. This combination helps replenish your energy stores and supports muscle recovery.

Avoid the “Bonk”

Eat before you feel hungry to keep your energy steady and avoid fatigue. Drink water regularly before you become thirsty to stay properly hydrated throughout your ride. Always carry a $10 bill or a card with you for café stops, so you won’t have to rely on searching for free snacks like berries during your journey.

Takeaway

Consistent fueling keeps legs spinning and moods high.