Fueling Plans / Cycling Nutrition / Endurance Fueling
Examples make fueling targets easier to understand. These sample plans are not prescriptions. They show how target carbs per hour, ride duration, fuel choices, and timing fit together so you can build a plan that matches your own tolerance and route.
1-hour ride
Many easy one-hour rides do not need structured on-bike fuel if you start well fed. For a hard interval session or race-like ride, a small carbohydrate intake or carb-containing drink may still be useful.
- Target: 0-30 g/hour depending on intensity and pre-ride meal.
- Example: one 25 g gel before or during the session, or a light carb drink.
- BonkGuard use: optional for simple rides, useful if you want a repeatable interval-workout routine.
2-hour ride
At two hours, fueling starts to matter more, especially if the ride is hard. A practical target for many riders is 30-60 g/hour.
- Target: 40-60 g/hour.
- Total: 80-120 g carbohydrate.
- Example: two 40 g bottles plus one 25 g gel, or three 30 g servings spaced every 30-40 minutes.
3-hour ride
A 3-hour ride is long enough that skipped early fuel can affect the final hour. Many athletes use around 50-70 g/hour depending on intensity and tolerance.
- Target: 50-70 g/hour.
- Total: 150-210 g carbohydrate.
- Example: one 50 g bottle per hour plus one gel each hour, or a mix of bottles, chews, and bars.
5-hour ride
At five hours, carrying and refill strategy become part of the fueling plan. A target of 60 g/hour equals 300 g carbohydrate, which is too much to leave to memory.
- Target: 60-75 g/hour for many long or hard rides, lower if intensity is easy and tolerance is limited.
- Total: 300-375 g carbohydrate.
- Example: two carb bottles at the start, planned refill mix, several gels, and one or two familiar solid options early.
8-hour ride or ultra-endurance event
Very long rides magnify small mistakes. Gut tolerance, product variety, sodium, refill points, and backup fuel matter. Some trained athletes may use 75-90 g/hour, but this should be practiced.
- Target: 60-90 g/hour depending on athlete and event demand.
- Total: 480-720 g carbohydrate.
- Example: carb bottles where refills are reliable, gels or chews for predictable intake, lower-fat solid food early, and backup fuel for delays.
Why these are examples, not rules
ISSN guidance supports 30-60 g/hour as a common range during extended high-intensity exercise, and Jeukendrup's review explains why higher intakes often require multiple carbohydrate sources and practice. Hydration needs are also individual; NATA emphasizes sweat-rate variability and avoiding both excessive dehydration and overdrinking.
How BonkGuard helps
BonkGuard lets you turn these examples into a real plan by setting duration, target carbs per hour, selected fuels, and timing. The app then creates a fueling timeline and can provide in-ride reminders once the plan is started.
Key takeaway
The longer the ride, the more important the math becomes. Pick a carb target, multiply by duration, choose fuels that add up, and set a timing rhythm you can actually follow.
Sources and context
- International Society of Sports Nutrition position stand: nutrient timing
- A Step Towards Personalized Sports Nutrition: Carbohydrate Intake During Exercise
- National Athletic Trainers' Association position statement: Fluid replacement for the physically active
Educational note
This article is educational and is not medical or nutrition-treatment advice. Athletes vary widely in tolerance, sweat rate, health history, and goals. Practice fueling and hydration changes in training, not for the first time on race day, and work with a qualified professional when you need individualized medical or nutrition guidance.