GU's Guide to Fueling for Cycling | GU Energy Labs

GU's Guide to Fueling for Cycling | GU Energy Labs

GU’s Guide to Fueling for Cycling

There’s a moment on every long ride when your legs feel heavy, your focus drifts, and even the smallest hill feels like Everest. Whether you’re prepping for your first 100 mile ride, a weekend fondo, or your first bike race, what (and when) you eat and drink makes all the difference!

The right fueling strategy turns tough moments into breakthroughs. Here’s how to stay strong in the saddle, mile after mile.

Fueling Fundamentals: Why Nutrition Matters on the Bike

Cycling demands a steady output of energy. Your body taps into its glycogen stores, but after about 90 minutes, those stores begin to deplete. That’s when fatigue, cramping, and mental fog roll in.

The fix? Fuel early, fuel consistently.

Aim to take in 30 to 60g of carbohydrates per hour on rides under three hours, and up to 90g per hour for longer efforts. Pair carbs with electrolytes and amino acids to stay hydrated and preserve muscle.

How to Prepare for Your First Bike Race or Long Ride

If you’re asking, "How do I prepare for my first bike race?" or "What are some nutrition tips for my first century?", start with this checklist:

  • Practice with your fuel on training rides, not just on race day
  • Hydrate regularly: Use bottles or a hydration pack depending on your route and preference
  • Eat before you’re hungry, drink before you’re thirsty
  • Split your fueling across energy gels, chews, drinks, and solids

What to Eat and Drink for Cycling

Here’s how to use GU products throughout your ride.

Before the Ride

Fuel up 30 to 60 minutes before wheels down.

Try This:

Why It Works:

  • Waffles give a mix of carbs and amino acids to jumpstart your ride
  • Hydration Tabs provide electrolytes for early sweat loss

During the Ride

Once you’re rolling, stick to a rhythm: fuel every 20-30 minutes, sip fluids consistently.

Best Combos:

Why It Works:

  • Gels provide fast-acting carbs, electrolytes, and optional caffeine
  • Chews are portable, easy to chew, and come in split servings
  • Roctane Drink offers all-in-one hydration with carbs, sodium, and amino acids

Pro Tip: Alternate your fuel types to prevent palate fatigue

Long Climbs or Intense Intervals

These are high-output moments. Don’t wait to feel empty!

Use This:

Why It Works:

  • Roctane Gels pack more sodium and amino acids to delay muscle fatigue
  • Liquid Energy can be easier to swallow when your heart rate is high

After the Ride

Recovery is where gains are made.

Refuel With:

Why It Works:

  • Recovery drinks deliver carbs and protein to rebuild muscle
  • BCAA and Magnesium Plus help you bounce back stronger

Hydration Pack or Bottles

Wondering about hydration packs and road racing? Here’s the lowdown!

  • Hydration packs are great for long solo rides or gravel where aid stations are scarce
  • Bottles are better for road races or group rides for weight and aerodynamics

Whichever you choose: keep sipping every 10 to 15 minutes, especially in heat or humidity.

Fuel Like You Ride

Every ride is a chance to dial in your nutrition. Whether you’re exploring new roads or gunning for a PR, GU helps you ride strong, recover faster, and enjoy the journey.

Remember:

  • Train with your fuel
  • Hydrate with purpose

Cycling Nutrition FAQs

Q: What’s the best fuel for cycling long distances?
A: A mix of carbs, electrolytes, and amino acids. Gels, Chews, and Roctane drinks keep your energy up and muscles working efficiently.

Q: I need tips on fueling when training. Where do I start?
A: Practice your race-day nutrition on every long ride. Fuel every 20-30 minutes. Use a combo of products so your gut stays happy.

Q: What’s the best hydration strategy for bike racing?
A: Use bottles if you’re racing or riding fast. Hydration packs are better for long solo or adventure rides. GU Hydration Tabs or Roctane Energy Drinks are clutch in both cases.

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