Cycling Fuelling for Beginners

Simple hydration, energy, and recovery tips to help you ride stronger this summer.

Summer is made for cycling. Whether you’re just getting started or trying your first faster efforts, fuelling properly will make a huge difference. And it doesn’t need to be complicated. This guide breaks down cycling fuelling into simple steps, covering hydration, energy and recovery for endurance, tempo, and speed rides. 

Why do you need fuel for cycling?

Cycling uses a surprising amount of energy, even on shorter rides. Your muscles hold carbohydrates as glycogen, which acts as the main fuel source for riding. And these stores get low when you ride further or harder. Fuelling before and during your ride helps maintain your energy levels so you can get more from your session.  

• For rides under 90 minutes: focus on hydration and easy-to-digest carbohydrates like the isotonic gels from our GO range 

 
• For rides over 90 minutes: increase your carbohydrate intake (consider dual-source carbohydrate products like the gels or chews from the BETA range) 

How to fuel your cycle ride

Your fuelling strategy will depend on the type of ride you’re doing. But every cyclist needs to get their head around energy, hydration, and recovery. 

Hydration

Staying hydrated is one of the easiest ways to improve your enjoyment and performance. Even mild dehydration can make rides feel harder. 

Before you head out, drink a big glass of water with your pre-ride meal. During your ride, sip regularly rather than waiting until you feel thirsty. 

For rides under 60 minutes, water is usually enough in cooler weather. For longer rides, harder sessions or hot conditions, adding electrolytes can help replace the salts and minerals you’ll lose through sweat. 

Energy

Carbohydrates are your body’s favourite source of energy for cycling, and the harder you work (ride length, hills, or pace), the more important they become. 

Start before you set off, with easy options like toast, a bagel, or porridge with jam, honey or fruit. 

For long rides, you could take portable food options like bagel thins. But gels are infinitely more convenient (and less messy), which is why our GO Isotonic Gels are so popular. 

If you’re heading out for longer rides or tackling hilly routes, our BETA gels and chews have higher carbohydrate levels to keep your muscles topped up with energy. 

Recovery

Recovery starts as soon as your ride ends. Refuelling helps restore the energy you’ve expended, repair your muscles, and reduce recovery time for your next activity.  

Even if you don’t feel particularly hungry, try this within 60 minutes of finishing your ride: 

• Drink 500ml+ water or electrolytes 
• Eat a small meal or snack of carbohydrates and protein 
• Change into dry clothes and get comfortable 
• Stretch hamstrings, quads, calves 

How to fuel tempo rides

Tempo rides are steady efforts where you’re pushing the pace faster. These sessions are often 60–90 minutes long. 

Before

Eat a carbohydrate meal 2–3 hours before, like porridge with fruit or a bagel with jam. If necessary, have a small snack (like a banana)30 minutes before heading out.  

During

For rides under 90 minutes, hydration and lighter carbohydrate support are usually enough. Sip water or electrolytes regularly and consider a GO gel if you need a boost. 

After

Rehydrate well and eat a balanced meal with carbohydrates and protein within an hour of getting home. 

How to fuel endurance rides

Endurance rides are longer, steadier sessions designed to build fitness and stamina. These are usually where fuelling is most important. 

Before 

Eat a proper carbohydrate meal 2–3 hours before your ride. Pasta, rice or porridge are all good options.  

During

For rides over 90 minutes, aim to consume carbohydrates (gel, chews, banana chunk, soft sweets) every 30–45 minutes.  

After

Drink plenty of fluids, eat carbohydrates and protein, and continue hydrating during the rest of the day. 

How to fuel speed rides

Speed sessions are shorter, more intense efforts, like intervals. Even though these may not last long, they still use a lot of energy. 

Before

Eat a light carbohydrate meal and avoid anything too heavy. A banana, a bagel thin with honey or an Energy Oat Bar will do the trick. 

During

Most speed rides are short enough to only need water or electrolytes during. If your session lasts longer or you already feel tired, carbohydrate gels will give you a quick boost. 

After

Hard efforts put stress on the muscles, so eat carbohydrates and protein soon after your ride and get stretching! 

How to hydrate and fuel cycling in the heat

Warm weather riding can be beautiful, but your body will be battling the heat. A few simple reminders will make all the difference: 

• Start your ride hydrated 
• Drink little and often throughout  
• Use electrolytes during longer rides 
• Increase carbohydrate intake on long, hot rides 

On very hot days, recovery hydration matters too. Keep drinking water steadily after your ride and consider adding electrolytes to the bottle you sip on as you stretch. 

Get confident with cycling fuelling 

You don’t need to fuel like a professional – tick the boxes of hydration, carbohydrates, and recovery, and you’ll notice the difference. The more you ride, the more you’ll learn what works best for you.