Cycling Nutrition / Fuel Library / Endurance Fueling
Common reasons gels cause stomach issues and how to troubleshoot. This guide is written for cyclists first, with notes that also apply to runners and triathletes when the same endurance-fueling principles carry over.
Good fueling is not about chasing a perfect number for its own sake. The goal is to deliver enough carbohydrate, fluid, and sodium for the session you are actually doing, using products and foods you can tolerate when the effort gets real.
Start with the math, then make it rideable
- Gels can be concentrated, especially without water.
- Too much at once, high intensity, heat, and unfamiliar ingredients can contribute.
- Try timing, water, different products, or smaller servings in training.
Set the carb target first
For many endurance rides, a useful starting range is roughly 30-60 grams of carbohydrate per hour for moderate sessions and 60-90 grams per hour for longer or harder events. Intakes above 90 grams per hour can work for some trained athletes, but they should be practiced gradually with multiple carbohydrate sources and products that sit well in your stomach.
The target should reflect ride duration, intensity, heat, your gut tolerance, and what you can realistically carry. A two-hour endurance ride and a five-hour event with climbs should not automatically use the same plan.
Choose fuels you can repeat
The best fuel is not always the most expensive or the most engineered. It is the option you can dose, carry, open, tolerate, and repeat. Drink mix, gels, chews, bars, pouches, rice cakes, potatoes, and other simple foods can all fit if you understand the carbs per serving and how they affect your stomach.
Where BonkGuard fits in
BonkGuard helps turn the planning pieces into a fueling timeline. You set the duration and target carbs per hour, choose the fuels for the plan, and use timing settings to create a schedule you can follow. The app also supports a Fuel Library, saved plans, in-ride reminders, and PDF exports including a compact stem card.
That makes BonkGuard most useful when you already have a realistic target and want to reduce mid-ride guesswork: what to take, when to take it, and whether the whole session adds up.
Useful next reads
- Beginner’s Guide to Cycling Nutrition
- Advanced Guide to Cycling Fueling
- How to Avoid Bonking on Long Bike Rides
- How Many Carbs Per Hour Do Cyclists Need?
- Century Ride Fueling Plan: What to Eat and Drink for 100 Miles
- See BonkGuard features
Key takeaway
Gels can be concentrated, especially without water. Build the plan around the full session, then keep the execution simple enough to follow when the ride gets hard.
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.