How & Why To Fuel On Your Road Bike

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: http://gcn.eu/Tq
Pre-Order Your Casual Winter Jackets Now! http://gcn.eu/Tp
Subscribe to GCN: http://gcn.eu/SubscribeToGCN
Register your interest in the GCN Club: http://gcn.eu/To
Subscribe to GCN en Español: http://gcn.eu/gcn-en-espanol

Submit your content with our new uploader: http://gcn.eu/upload
Join our Facebook community: http://gcn.eu/FBCommunity

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 - http://gcn.eu/Tn

Watch more on GCN...
Emma's Banoffee Pie 📹 http://gcn.eu/BanoffeePie

Photos: © Velo Collection (TDW) / Getty Images & © Bettiniphoto / http://www.bettiniphoto.net/

About GCN:

The Global Cycling Network puts you in the centre of the action: from the iconic climbs of Alpe D’Huez and Mont Ventoux to the cobbles of Flanders, everywhere there is road or pavé, world-class racing and pro riders, we will be there bringing you action, analysis and unparalleled access every week, every month, and every year. We show you how to be a better cyclist with our bike maintenance videos, tips for improving your cycling, cycling top tens, and not forgetting the weekly GCN Show. Join us on YouTube’s biggest and best cycling channel to get closer to the action and improve your riding!

Welcome to the Global Cycling Network | Inside cycling

Thanks to our sponsors:

Alta Badia: http://gcn.eu/AltaBadia- // Maratona Dles Dolomites: http://gcn.eu/MaratonaDlesDolomites-
Assos of Switzerland: http://gcn.eu/Assos
KASK helmets: http://gcn.eu/KASK
fi’zi:k shoes and saddles: http://gcn.eu/fizikshoes and http://gcn.eu/fiziksaddles
Wiggle: http://gcn.eu/wiggle
Topeak tools: http://gcn.eu/Topeak
Canyon bikes: http://gcn.eu/-Canyon
Quarq: http://gcn.eu/Quarq
Orbea bikes: http://gcn.eu/Orbea
Trek Bicycles: http://gcn.eu/-Trek
Vision wheels: http://gcn.eu/Vision
Zipp wheels: http://gcn.eu/Zipp
power2max: http://gcn.eu/power2max
Wahoo Fitness: http://gcn.eu/Wahoo-Fitness
Park Tool: http://gcn.eu/-parktool
Continental tyres: http://gcn.eu/continental-
Camelbak: http://gcn.eu/camelbak-

Suscribirse a GCN en Español: http://gcn.eu/Suscribirse
The GCN Club - http://gcn.eu/club
YouTube Channel - http://gcn.eu/gcnYT
Facebook - http://gcn.eu/gcnFb
Instagram - http://gcn.eu/GCNInsta
Google+ - http://gcn.eu/gcnGPlus
Twitter - http://gcn.eu/gcnTW
GMBN Tech - http://gmbn.tech/subscribe
GCN Tech - http://gcntech.co/subscribe
EMBN - http://embn.me/subscribe

Leave us a comment below!