{"id":17928,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=17928"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"cycling-nutrition-for-long-rides","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/cycling-nutrition-for-long-rides\/","title":{"rendered":"CYCLING NUTRITION FOR LONG RIDES"},"content":{"rendered":"

Ultra-endurance exercise can be overwhelming to think about when considering your nutrition. If you\u2019re feeling inspired to get in the saddle, you might be wondering where to start with fuelling a 200km ride yourself either in training or in an organised sportive. This article is designed to give you a head start in planning your fuelling for those ultra-long cycling distances!<\/span>\u00a0<\/span><\/p>\n

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Ultra-endurance nutrition\u00a0<\/strong><\/h3>\n

It is well known that <\/span>sub-optimal nutrition<\/span><\/a> is well associated with a decrease in performance, therefore fuelling strategically for ultra-endurance distances is highly important. Though it does come with difficulties such as the development of gastrointestinal symptoms, appetite suppression, practical or logistical issues and taste fatigue i.e. getting bored of the same thing over and over again.<\/span>\u00a0<\/span><\/p>\n

When looking specifically at carbohydrate consumption, 82% of published endurance-based research articles as reviewed <\/span>here<\/span><\/a>, showed significant performance benefits by consuming carbohydrates vs water alone.\u00a0<\/span>\u00a0<\/span><\/p>\n

Particularly, blends of dual-source carbohydrate (as seen within our <\/span>SiS BETA Fuel range<\/span><\/a>), have been shown to augment greater carbohydrate oxidation over single source carbohydrates. This is necessary when you are wanting to consume over 60g of carbohydrates per hour. For ultra-endurance rides, some may even want to look at consuming 80-120g of carbohydrate per hour to optimise performance.<\/span>\u00a0<\/span><\/p>\n

The SiS BETA Fuel range has been <\/span>evidenced<\/span><\/a> to reach oxidation rates of 120g per hour without causing unwanted gastrointestinal symptoms in cyclists. How much to consume per hour (anywhere between 60-120g per hour) will vary a lot depending on individual factors such as body weight and gastric emptying rates. Therefore, the amount of carbohydrate you consume, should be built up gradually over time in training to see how your gut responds.\u00a0<\/span>\u00a0<\/span><\/p>\n

Sport nutrition supplements, real food and practicalities\u00a0<\/strong><\/h3>\n

Specifically designed sport nutrition products are a great way to build up your nutrition plan as they are designed to be eaten on the go and be as practical as possible. At SiS, there are a variety of formats and flavours to choose from which can help keep it varied throughout your ride!<\/span>\u00a0<\/span><\/p>\n

The carbohydrate content of the SiS Energy range can be seen below:<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n\n\n\n\n\n\n\n\n\n\n\n\n\n
Product<\/span><\/b>\u00a0<\/span><\/td>\nCarbohydrate per serving<\/span><\/b>\u00a0<\/span><\/td>\n<\/tr>\n
Beta Fuel 80<\/span>\u00a0<\/span><\/td>\n80g<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
GO Energy Powder<\/span>\u00a0<\/span><\/td>\n47g<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
BETA Fuel Chews<\/span>\u00a0<\/span><\/td>\n46g<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
BETA Fuel Energy Gels<\/span>\u00a0<\/span>\u00a0<\/span><\/td>\n40g<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
GO Electrolyte Powder<\/span>\u00a0<\/span>\u00a0<\/span><\/td>\n36g<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
GO Energy Bakes\u00a0<\/span>\u00a0<\/span><\/td>\n30g<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
GO Energy Mini Bar<\/span>\u00a0<\/span>\u00a0<\/span><\/td>\n26g<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
GO Isotonic Energy Gels<\/span>\u00a0<\/span><\/td>\n22g<\/span>\u00a0<\/span><\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/tr>\n
<\/td>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

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However, you might want to include some real food options as well. This can help you work your nutritional needs to your personal preferences. Good energy options include bananas, rice cakes, dried fruit and malt loaf.<\/span>\u00a0<\/span><\/p>\n

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With whatever fuel you choose to use, it is important to ask yourself the following questions about the <\/span>practicalities<\/span><\/a> of that fuel:<\/span>\u00a0<\/span><\/p>\n