As your training sessions get longer and more intense, your mid-ride nutrition choices become increasingly important. Understanding when to consume liquids, gels, and solids can help you create an effective on-the-bike nutrition plan tailored to your needs and the demands of your ride.

For more information on carbohydrates and cycling, you can refer to Ask A Cycling Coach Ep 310.

Eating and Drinking While Cycling

Having a nutrition plan during every workout is crucial. For rides lasting over an hour or those with high intensity, having a mid-ride nutrition strategy is key to sustaining your energy levels and meeting the increased need for fuel throughout the entire ride.

Consuming carbohydrates while cycling is vital as they are the body’s primary source of fuel. For rides exceeding an hour, aim to consume at least 60-90g of carbohydrates per hour. With practice, you might be able to consume more, with research indicating up to 140g per hour can be absorbed through a fructose to glucose ratio of 1:1. You have a range of options to choose from when it’s time to refuel.

Different Types of Fuel

Carbohydrates are available in various forms, each with different absorption rates, benefits, and limitations. Generally, mid-ride fuel can be categorized as liquids, gels, or solid fuels to meet your calorie requirements. Your choice of fuel may vary based on the nature of the workout and your body’s response to different nutritional options.

Liquids

Hydrating with carbs is a convenient way to ensure you get the necessary calories during a ride. Liquid calories are easy to consume, fast-acting, and come in a variety of flavors. While liquid fuel may suffice for some rides, longer rides often require additional carbohydrate sources. In such cases, gels can be a helpful supplement.

Gels

Gels provide a quick and efficient way to consume a high number of calories rapidly. These energy sources contain high carbohydrate concentrations, sugars, and sometimes caffeine. They are easy to consume while on the move and can serve as the primary fuel for most training rides and races. However, some athletes may find limits to the number of gels they can consume in one ride and may crave more substantial food options when hunger strikes.

Solids

Solid foods can range from typical cycling products like energy bars and blocks to regular food items such as fruits and baked goods. Including solid foods in your nutrition plan for long training rides or endurance events can provide a welcome change and ensure you maintain a diverse intake of nutrients. However, incorporating solid foods introduces potential challenges, as they are slower to digest and may cause GI distress during intense exercise. The timing, type, and quantity of solid foods are critical considerations when including them in your fueling plan.

Developing Your Mid-Ride Nutrition Strategy

Each type of fuel—liquids, gels, and solids—has its place and may be needed in various combinations depending on the nature of your ride. Tailor your fuel choices to match the intensity and duration of the workout to ensure you meet its demands effectively.

Impact of Intensity and Digestive Discomfort

Intensity plays a crucial role in determining the suitability of different fuel options. As intensity increases, your tolerance for solid and complex foods typically decreases. Solid foods are harder to digest, and during intense exercise, the body diverts resources away from digestion, slowing down the process. Thus, quick-acting nutrients like liquids, gels, and simple solids are more appropriate for high-intensity efforts, ensuring they are readily available for energy production.

For shorter intense rides, focus on consuming quick-acting nutrients like high-carb mixes and gels to meet hourly carbohydrate intake targets effectively. Planning your fuel intake with these options can help you sustain performance throughout the workout.

Low-intensity rides allow for the inclusion of more complex carbohydrates in your nutrition plan. However, acidic or fiber-rich foods may lead to GI distress and are best avoided during training. Opt for simple and varied foods like baked goods to support your low-intensity efforts.

Duration of the Ride and Taste Buds Fatigue

The length of your ride will influence the variety of fuel options you may require. Longer rides necessitate a diverse selection of on-the-bike fuel to prevent taste bud fatigue. While gels and liquids may suffice for shorter rides, incorporating complex carbohydrates can help combat taste bud fatigue during extended endurance sessions.

Taste bud fatigue, the decrease in sensitivity to flavors, can be experienced during prolonged rides where repetitive consumption of gels and drink mixes occurs. In such cases, including solid food options can help maintain your fuel intake levels. Recognizing your personal preferences and planning for potential taste bud fatigue can enhance your overall fueling strategy.

While some athletes may handle bars, blocks, and gels well for extended periods, others may require more variety in their fuel sources. Experimenting with different nutrition strategies during training sessions can help you identify what works best for you. Over time, you can refine your mid-ride nutrition plan to ensure it aligns with your performance goals and preferences, making fueling second nature during your rides.

Discovering Your Ideal Nutrition Strategy

Optimal nutrition preferences are individual, and finding the right approach often involves testing different strategies during training sessions. Give your body time to adjust to new fueling methods and use your training to explore various nutritional options. Once you determine what benefits you the most and what doesn’t suit you, you can establish a consistent mid-ride nutrition plan that supports your performance goals effectively.