Evidence-based carb-per-hour ranges for cycling with practical examples by ride length.
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BonkGuard Blog
Cycling Fueling Guides
Keep everyday ride education in context, and use selected training sessions to rehearse the products, bottles, and timing in a race-day plan.
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Building a plan for an event?
Use the complete guide to connect expected finish time, editable targets, selected fuel, bottles, Planned intake, Schedule, Packing, and practice.
A step-by-step process for building a ride fueling plan from duration, carb target, fuels, hydration, sodium, and timing.
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How to reduce bonk risk by planning carbs, fluids, sodium, pacing, timing, and backup fuel before the ride.
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Sample fueling plans by ride duration with carbs per hour, total carbs, timing examples, and practical cautions.
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An advanced guide to higher carb targets, gut training, sodium, heat, race execution, and smart fueling.
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A beginner-friendly guide to carbs, hydration, electrolytes, pre-ride meals, during-ride fuel, and recovery.
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A step-by-step process for turning grams per hour into servings, timing, hydration, and reminders.
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How to choose between 15, 20, 30, or 45 minute fueling intervals on the bike.
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