{"id":21057,"date":"2026-05-20T08:08:46","date_gmt":"2026-05-20T08:08:46","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/?p=21057"},"modified":"2026-05-20T12:20:27","modified_gmt":"2026-05-20T12:20:27","slug":"cycling-fuelling-for-beginners","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/cycling-fuelling-for-beginners\/","title":{"rendered":"Cycling Fuelling for Beginners"},"content":{"rendered":"\n
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\n Written By<\/span>\n

Nicola Joyce<\/h3>\n

Guest Author<\/h6>\n <\/div>\n <\/div>
7 Min<\/div>
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Cycling Fuelling for Beginners<\/h1>\n\n\n\n
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Simple hydration, energy, and recovery tips to help you ride stronger this summer. <\/h2>\n\n\n\n

Summer is made for cycling.\u00a0Whether\u00a0you\u2019re\u00a0just getting started or\u00a0trying your first faster efforts,\u00a0fuelling properly\u00a0will\u00a0make\u00a0a huge difference.\u00a0And it\u00a0doesn\u2019t\u00a0need to be complicated.\u00a0This guide breaks down cycling fuelling into simple steps, covering hydration, energy and recovery for\u00a0endurance,\u00a0tempo, and speed rides.\u00a0<\/p>\n\n\n\n

Why do you need fuel for cycling?<\/h2>\n\n\n\n

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.  <\/p>\n\n\n\n

\u2022 For rides under 90 minutes: focus on hydration<\/a> and easy-to-digest carbohydrates like the isotonic gels<\/a> from our GO range <\/p>\n\n\n\n

 
\u2022 For rides over 90 minutes: increase your carbohydrate intake (consider dual-source carbohydrate products like the gels or chews<\/a> from the BETA range) <\/p>\n\n\n\n

How to fuel your cycle ride<\/h2>\n\n\n\n
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Your fuelling strategy will depend on the type of ride you\u2019re doing. But every cyclist needs to get their head around energy, hydration, and recovery. <\/p>\n\n\n\n

Hydration<\/h3>\n\n\n\n

Staying hydrated is one of the easiest ways to improve your enjoyment and performance. Even mild dehydration can make rides feel harder. <\/p>\n\n\n\n

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. <\/p>\n\n\n\n

For rides under 60 minutes, water is usually enough in cooler weather. For longer rides, harder sessions or hot conditions, adding electrolytes<\/a> can help replace the salts and minerals you\u2019ll lose through sweat. <\/p>\n\n\n\n

Energy<\/h3>\n\n\n\n

Carbohydrates are your body\u2019s favourite source of energy for cycling, and the harder you work (ride length, hills, or pace), the more important they become. <\/p>\n\n\n\n

Start before you set off, with easy options like toast, a bagel, or porridge with jam, honey or fruit. <\/p>\n\n\n\n

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<\/a> are so popular. <\/p>\n\n\n\n

If you\u2019re heading out for longer rides or tackling hilly routes, our BETA gels and chews<\/a> have higher carbohydrate levels to keep your muscles topped up with energy. <\/p>\n\n\n\n

Recovery<\/h3>\n\n\n\n

Recovery starts as soon as your ride ends. Refuelling helps restore the energy you\u2019ve expended, repair your muscles, and reduce recovery time for your next activity.  <\/p>\n\n\n\n

Even if you don\u2019t feel particularly hungry, try this within 60 minutes of finishing your ride: <\/p>\n\n\n\n

\u2022 Drink 500ml+ water or electrolytes 
\u2022 Eat a small meal or snack of carbohydrates and protein 
\u2022 Change into dry clothes and get comfortable 
\u2022 Stretch hamstrings, quads, calves <\/p>\n\n\n\n

How to fuel tempo rides<\/h2>\n\n\n\n

Tempo rides are steady efforts where you\u2019re pushing the pace faster. These sessions are often 60\u201390 minutes long. <\/p>\n\n\n\n

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Before<\/h3>\n\n\n\n

Eat a carbohydrate meal 2\u20133 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.  <\/p>\n\n\n\n

During<\/h3>\n\n\n\n

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. <\/p>\n\n\n\n

After<\/h3>\n\n\n\n

Rehydrate well and eat a balanced meal with carbohydrates and protein within an hour of getting home. <\/p>\n\n\n\n

How to fuel endurance rides<\/h2>\n\n\n\n

Endurance rides are longer, steadier sessions designed to build fitness and stamina. These are usually where fuelling is most important. <\/p>\n\n\n\n

Before <\/h3>\n\n\n\n

Eat a proper carbohydrate meal 2\u20133 hours before your ride. Pasta, rice or porridge are all good options.  <\/p>\n\n\n\n

During<\/h3>\n\n\n\n

For rides over 90 minutes, aim to consume carbohydrates (gel, chews, banana chunk, soft sweets) every 30\u201345 minutes.  <\/p>\n\n\n\n

After<\/h3>\n\n\n\n

Drink plenty of fluids, eat carbohydrates and protein, and continue hydrating during the rest of the day. <\/p>\n\n\n\n

How to fuel speed rides<\/h2>\n\n\n\n

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

Before<\/h3>\n\n\n\n

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

During<\/h3>\n\n\n\n

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. <\/p>\n\n\n\n

After<\/h3>\n\n\n\n

Hard efforts put stress on the muscles, so eat carbohydrates and protein soon after your ride and get stretching! <\/p>\n\n\n\n

How to hydrate and fuel cycling in the heat<\/h2>\n\n\n\n
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Warm weather riding can be beautiful, but your body will be battling the heat. A few simple reminders will make all the difference: <\/p>\n\n\n\n

\u2022 Start your ride hydrated 
\u2022 Drink little and often throughout  
\u2022 Use electrolytes during longer rides 
\u2022 Increase carbohydrate intake on long, hot rides <\/p>\n\n\n\n

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. <\/p>\n\n\n\n

Get confident with cycling fuelling <\/p>\n\n\n\n

You don\u2019t need to fuel like a professional \u2013 tick the boxes of hydration, carbohydrates, and recovery, and you\u2019ll notice the difference. The more you ride, the more you\u2019ll learn what works best for you.  <\/p>\n<\/div><\/div>\n\n\n\n

\n
Written By<\/div>\n
\n
Nicola Joyce<\/span><\/div>\n
\n
Nicola Joyce<\/div>\n
Guest Author<\/div>\n
Clients include fitness professionals, PTs, online coaches, athletes, supplement brands, equipment providers, SaaS platforms, apps, gym chains, industry bodies, sports NGBs, and qualification providers. I also work with brands from other sectors who are partnering with \u2013 or moving into \u2013 the healthy living space. Fitness is my biggest interest (dogs coming a close second, musical theatre probably third). I swam as a child, then got into endurance sport including running (3 marathons) and triathlons (to half-IM distance). I\u2019ve swum the English Channel twice. I\u2019ve got amateur bodybuilding World titles. When I was powerlifting, I had a 160kg deadlift.<\/div>\n
\n More articles by author<\/a>\n <\/div>\n <\/div>\n <\/div>\n <\/div>\n<\/div><\/div>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"

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