What to Eat on the Bike — Fuelling Long Training Rides and Tours
Anyone who's ridden a bike for more than two hours knows the feeling: a sudden power drop, dizziness, legs turning to jelly. That's the famous "wall" or "bonk" — the moment your body runs out of glycogen stores. Fortunately, it's easy to avoid with the right fuelling and hydration while riding.
The golden rule: carbohydrate every hour
Your muscles draw energy mainly from glycogen. Its stores last for roughly 90–120 minutes of intense effort. To ride longer, you need to supply energy from outside.
Aim for 30-60 grams of carbohydrate for every hour of riding (after the first hour).
For very long, intense efforts (over 3–4 hours), more trained riders may need up to 90 grams an hour. The key is starting to eat early (already at 45–60 minutes in), before you feel hungry. Once hunger hits, it's already too late.
What to eat on the bike? Practical examples
Your choice of snack depends on preference and intensity. What matters is that it's easy to digest and rich in simple carbohydrates.
| Snack | Approximate carbohydrate content | When it works well |
|---|---|---|
| A banana (medium) | ~25-30 g | Natural, easy to get. Ideal for easier rides. |
| An energy gel | ~20-25 g | Absorbs fast. Best for races and very intense workouts. |
| An energy bar | ~30-40 g | More filling than a gel. Good for long, multi-hour routes. |
| Dried fruit (a handful of dates/figs) | ~20-30 g | A concentrated source of simple sugars. |
| Homemade energy balls (dates and oats) | ~15-20 g / piece | A healthy, cheap alternative to bought bars. |
| A jam sandwich | ~30-40 g | A classic for long tours at an easy pace. |
Don't forget hydration
Fuelling is one thing, but hydration matters just as much. Just a 2% drop in body weight from dehydration significantly lowers your performance. Drink regularly, in small sips, every 15-20 minutes.
- Rides up to 90 minutes: Plain water is entirely enough.
- Rides over 90 minutes: It's worth reaching for an isotonic drink, which supplies carbohydrate and electrolytes (mainly sodium) alongside water, both lost through sweat.
Summary
Planning your fuelling is just as important a part of a long ride as checking your tyre pressure. Remember the 30-60 gram carbohydrate-per-hour rule, eat and drink regularly from the very start, and you'll avoid an energy crisis. You can read more about the basics of putting together meals in our article on a cyclist's diet.
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