Ride Nutrition Calculator

It depends on intensity and how long you are out. A single carbohydrate source (glucose or maltodextrin) oxidises at no more than ~60g/hr, so that is the ceiling for shorter rides. For easy endurance rides 30-40g/hr is plenty, and for tempo and threshold efforts aim for 60g/hr. On rides over about 2.5 hours, dual-source mixes (glucose:fructose roughly 2:1) let well-trained riders push to 90g/hr. Train your gut to tolerate higher carb rates gradually — going straight to 90g/hr untrained usually causes GI distress.

Aim for 500-1000ml per hour depending on intensity, temperature and sweat rate. A practical approach is to weigh yourself before and after a ride to estimate your sweat rate. Each kilogram of weight lost equates to roughly 1 litre of fluid deficit.

Begin fuelling 30 minutes into the ride. Do not wait until you feel hungry or depleted — by then it is too late. Set a timer on your bike computer to remind you every 20 minutes. Early and consistent fuelling prevents bonking.

Both work well. Bars are better at lower intensities when you can chew easily. Gels are more practical at higher intensities. A mix of both prevents flavour fatigue on long rides. Always take gels with water unless they are isotonic.

One tablet per 500ml bottle is standard. For hot conditions or heavy sweaters, you may need two per bottle. Sodium is the key electrolyte lost in sweat — aim for 500-1000mg sodium per hour in warm weather.