Endurance Cycling Nutrition: Fueling Strategies for Long Rides 25th Nov 2025 Facebook Email Print X Pinterest Ultra‑endurance exercise can feel overwhelming when you start thinking about your nutrition. If you’re gearing up for a 200 km ride, whether in training or an organised sportive, you might be wondering exactly where to begin. This guide gives you the head‑start you need to plan your fuelling strategy for those ultra‑long distances. Why ultra‑endurance nutrition matters When you ride for six, seven, or more hours, sub‑optimal nutrition doesn’t just feel bad, it is bad for performance. Without the right fuel you’ll struggle, your energy will crash, your focus will fade, and you may face gastrointestinal issues, suppressed appetite, or just plain fatigue. That’s why strategic fuelling is essential. Research shows that, in endurance events, consuming carbohydrates significantly improves performance compared to water alone, in fact, one review indicated 82 % of published endurance studies found a benefit. When you’re aiming for long distances, that means more than the “normal” carriage of carbs. For rides like 200 km, you want to target 60–120 g of carbohydrate per hour. That’s where dual‑source carbohydrate blends (two types of carbs) shine: they allow greater carbohydrate oxidation (fuel burning) than single‑source carbs. Our range (the “BETA Fuel” line) has been shown to reach oxidation rates of up to 120 g per hour without causing stomach problems, provided you build up to it during training. How much you actually need depends on your body‑weight, gastric emptying rate (how fast your stomach processes food), ride intensity, and duration. So you’ll build your plan gradually in training. Sports nutrition supplements, real‑food, and practicalities Specially designed sports‑nutrition products are great because they’re built to be consumed on the bike, portable, quick, and efficient. There are different formats and flavours to keep you from getting bored mid‑ride. But: real food still plays a role. Items like bananas, rice cakes, dried fruit, or malt loaf offer variety and a fallback if you drop a bottle or aid‑station menus don’t match your preferences. Here’s a snapshot of carbohydrate content in typical products: Product Carbohydrate per serving BETA Fuel 80 80 g GO Energy Powder 47 g BETA Fuel Chews 46 g BETA Fuel Energy Gels 40 g GO Electrolyte Powder 36 g GO Energy Bakes 30 g GO Energy Mini Bar 26 g GO Isotonic Energy Gels 22 g When choosing your fuel, ask yourself: Will this survive a few hours in my jersey pocket or on my bike? Can I open and consume it while riding (without stopping)? Have I tested this in training so I know how my gut handles it? How much space does it take on my bike, do I need extra storage or bottle mounts? If I miss a planned stop or lose nutrition (dropping a bottle is common!), is there a café or shop on the route for backup? Have I also planned hydration and electrolytes? How you might fuel a 200 km ride Here are two sample fuelling plans based on predicted completion time: Scenario A: ~29‑33 km/h (6‑7 hours) 3 × 500 ml bottles, each with BETA Fuel powder (total 240 g) 2 × 46 g BETA Fuel chews (92 g) 2 × 40 g BETA Fuel gels (80 g) 2 × GO Energy Bakes (60 g) 2 × GO Isotonic Energy Gels (44 g) 40 g BETA Fuel gel + nootropics towards the end (40 g) Total carbohydrate intake: ~556 g (~80‑93 g per hour) Scenario B: ~25‑28 km/h (7‑8 hours) 3 × 500 ml bottles of BETA Fuel powder (240 g) 3 × 46 g BETA Fuel chews (138 g) 3 × 40 g BETA Fuel gels (120 g) 2 × GO Energy Bakes (60 g) 2 × GO Isotonic Energy Gels (44 g) 40 g BETA Fuel gel + nootropics at finish (40 g) Total carbohydrate intake: ~642 g (~80‑92 g per hour) These are just starting points. Your optimal intake could differ. The key: practise, adjust, and know what works for you. Fuel Smart, Ride Strong: Set Yourself Up for Endurance Success By embracing a carefully planned fuelling strategy, practising it in training, and choosing both smart supplements and real‑food options that suit you, you’ll set yourself up for success on that 200 km ride, or any ultra‑endurance adventure ahead. FAQs: Cycling Nutrition for Long Rides 1. How many carbs should I consume per hour during a 200 km ride? Aim for 60–120g of carbohydrates per hour, depending on your weight, ride intensity, and gut tolerance. 2. Why are dual-source carbohydrates better for endurance rides? They allow higher carbohydrate absorption (up to 120g/hour) without gastrointestinal issues, compared to single-source carbs. 3. Can I rely solely on energy gels and drinks, or do I need real food too? While energy products are efficient and portable, real food like bananas or rice cakes provides variety and backup options. 4. What’s the difference between BETA Fuel and GO Energy products? BETA Fuel products are high-carb (up to 80g) and ideal for ultra-endurance; GO Energy products offer moderate carbs (22–47g) for varied fuelling. 5. How should I plan my hydration and electrolyte intake? Hydration and electrolytes are equally important and should be integrated into your fuelling plan, don't overlook them. 6. What if I drop my bottle or miss a planned fuelling stop? Plan for contingencies: know café/shop locations along your route and carry spares if possible. 7. How do I know if a nutrition product works for me? Test in training to ensure your gut handles it well and it’s easy to consume while riding. Key Takeaways Carbs are critical for ultra-endurance, target 60–120g/hour. Use dual-source carbs for higher absorption with less gut stress. Train your gut: test your fuelling plan before race day. Mix energy products and real food for practicality and preference. Logistics matter: storage, access, and backup plans. Hydration + electrolytes complete your fuelling strategy. Facebook Email Print X Pinterest