How & Why To Fuel On Your Road Bike

Published on October 13th 2018


On the bike fuelling still appears to be somewhat of a myth to some riders. We know many cyclists that go out almost daily, yet never for more than 90 minutes, as their performance starts to drop. Here we give our guide to how and why you should fuel on the bike. Shop GCN Winter Kit: Pre-Order Your Casual Winter Jackets Now! Subscribe to GCN: Register your interest in the GCN Club: Subscribe to GCN en Español: Submit your content with our new uploader: Join our Facebook community: The reason they suffer after 90 minutes? They never actually eat on the bike! They take a bottle of water, but expect to have enough energy to fuel themselves on quite challenging terrain despite not topping up their fuel levels regularly! 1 Energy Reserves The human body can typically store around 90 minutes of glycogen. Whilst this figure is slightly open to debate and does depend a little on the individual, it is a good starting point to reference your fuelling to. Despite knowing you have that much energy available, it’s not necessarily a good idea to expect to ride hard for 90 minutes without experiencing some lack of performance. 2 Top up your energy levels. Depending on the individual, the body will rapidly deplete its glycogen stores from around 40- 60 minutes. From this point onwards you will want to keep topping up your tank to prevent any drop of intensity to your workout! We recommend something small, and simple every 20 minutes. An energy gel, for example, is designed specifically for this. But you can be creative. Honey sandwiches? Banana? Homemade figue slice? If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍 If you'd like to contribute captions and video info in your language, here's the link - Watch more on GCN... Emma's Banoffee Pie 📹 Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto /