Fueling the Ride: What to Bring and What to Eat

Whether you're heading out for a quick spin around town or an all-day adventure in the mountains, proper nutrition and hydration can make the difference between feeling strong at the finish or limping home on empty. One of the most common mistakes cyclists make is waiting until they're hungry or thirsty before eating and drinking. By then, you're already behind.

What Should You Bring?

For rides under an hour, a water bottle is often enough. Once your ride extends beyond 60-90 minutes, it's time to start thinking about calories, electrolytes, and hydration.

A good starting point for most riders includes:

• Water or electrolyte drink

• Energy gels or chews

• Energy waffles or bars

• Electrolyte supplements

• Emergency snack

How Many Calories Do You Need?

Most cyclists should aim to consume approximately:

• 30-60 grams of carbohydrates per hour for moderate rides

• 60-90 grams of carbohydrates per hour for longer or higher-intensity efforts

This translates to roughly 120-360 calories per hour, depending on ride intensity and duration.

The key is to eat early and consistently. Start fueling within the first 30-45 minutes and continue consuming calories every 20-30 minutes.

Hydration and Electrolytes

Most riders should consume approximately 16-24 ounces (500-700ml) of fluid per hour. In hot weather or during high-intensity efforts, replacing electrolytes becomes just as important as replacing fluids.

SaltStick: Don't Let Electrolytes Be Your Limiting Factor

Heavy sweating can deplete sodium, potassium, calcium, and magnesium, leading to fatigue, muscle cramps, headaches, and reduced performance.

SaltStick Capsules are a simple solution for riders who sweat heavily or ride in hot and humid conditions. They're easy to carry and can help maintain electrolyte balance on longer rides.

SaltStick FastChews provide a convenient, chewable source of electrolytes without needing water. They're perfect for quick electrolyte replacement during rides, races, hikes, and other outdoor activities. This is also great for cyclists that don’t want to put an electrolyte mix in their water bottles and want a quicker acting supplement. Not adding supplements to your bottle greatly reduces your chances for bacterial build up over time.

Free Samples AvailablE!

Curious if SaltStick is right for you?

Mention this blog post when you visit Tenafly Bicycle Workshop and receive a free sample of SaltStick FastChews or SaltStick Capsules while supplies last. We'll help you determine which option best fits your riding style, sweat rate, and hydration needs.

Skratch Labs Hydration Mix

Skratch Labs has become one of the most popular hydration options among cyclists because it delivers electrolytes and carbohydrates without the overly sweet taste found in many sports drinks. It's an excellent choice for everyday training rides, gravel adventures, and long endurance events.

Quick Energy on the Bike

Honey Stinger

Honey Stinger Waffles, Chews, and Gels provide easily digestible carbohydrates and are a favorite among cyclists, runners, and endurance athletes. They're easy on the stomach and deliver steady energy for long rides.

GU Energy Gels

GU Energy Gels provide a fast source of carbohydrates when you need a quick boost. They're compact, easy to carry, and ideal for races, hard training sessions, and long climbs.

Sample Fueling Plan for a 3-Hour Ride

Before the Ride

• Carbohydrate-rich meal 2-3 hours before riding

• 16-20 ounces of water

During the Ride

• Bottle #1: Skratch Labs Hydration Mix

• Bottle #2: Water

• 1 Honey Stinger Waffle

• 1-2 GU Gels

• SaltStick FastChews or Capsules as needed

After the Ride

• Eat a meal containing carbohydrates and protein within 60 minutes

• Continue hydrating until fully recovered

The Bottom Line

A little planning goes a long way. Drink before you're thirsty, eat before you're hungry, and replace the electrolytes you lose through sweat. Products from SaltStick, Skratch Labs, Honey Stinger, and GU make it easy to stay fueled, hydrated, and performing at your best.

Stop by Tenafly Bicycle Workshop and we'll help you build a nutrition plan tailored to your next ride, race, or adventure.