What to eat and drink on long bike rides: amounts, timing and mistakes to avoid

1. The basic rule: eat before you're hungry

On rides over 90 minutes your glycogen stores run down: by the time you feel hungry or your legs go flat you're already 20-30 minutes late. Start eating 30-40 minutes after you set off, then every 20-30 minutes in small amounts, even if you have no appetite.

2. How many carbs per hour

As a guide: 30-60 g of carbohydrate per hour for rides under 2-3 hours, up to 60-90 g/h for long or hard efforts. Above 60 g/h use several sources (glucose and fructose, roughly 2:1) and train your gut: raise the dose gradually in training rides, never for the first time on event day.

Roughly 30 g each: one medium banana, 2-3 dates, a cereal bar, one gel, half a jam sandwich.

3. Water and electrolytes

A good baseline is 400-800 ml of fluid per hour, more in the heat. If you sweat heavily or ride over 3 hours, add electrolytes (sodium) to your bottle: plain water is not enough. Plan one bottle per 90 minutes or so and mark refill points (fountains, cafés) on your route.

4. Before and after the ride

Eat breakfast 2-3 hours before, high in carbs and low in fat and fibre: bread or toast with jam, rice, oats, yogurt. Within an hour after the ride, have carbs and protein (for example pasta with lean meat or fish) to refill stores and repair muscle.

The most common mistakes: skipping breakfast, leaving with a half-full bottle and trying something new on event day.