Cycling nutrition has come a long way in the last 10 to 15 years. Gone are the days when pro riders would head out for 5, 6, even 7 hours and compete to see who could eat the least on the ride. Today’s peloton commonly sees riders consuming upwards of 120–150g of carbohydrates per hour, based on emerging science around carbohydrate oxidation and recovery. But does this mean amateurs should aim for the same? Not necessarily.
In this article, we’ll break down how fuelling works—so you can make better decisions, ride stronger, and spend less time worrying about food mid-ride.
Energy Systems: A Simple Analogy
Before we dive in, it’s helpful to know that fat contains about 9 kilocalories (kcal) per gram, while carbohydrates contain 4 kcal per gram. This means fat is more energy-dense, but as you’ll see, that doesn’t always make it the best fuel when you’re pushing hard. Think of your body like a hybrid car—say, a Toyota Prius. It has two power systems: electric and petrol.
- Fat acts like your electric engine: clean, efficient, and practically unlimited for lower-intensity riding (such as Zone 2 efforts).
- Carbohydrates are like your petrol engine: powerful, fast, but with a limited tank, ideal for higher intensity, more demanding efforts.
The key point is this: fat is a slow-burning fuel and can’t provide energy fast enough when you really put the power down. That’s when your body switches to burning more carbs. So, the harder you ride, the more you’ll need to rely on carbohydrate-based fuelling.
Why Pros Eat So Many Carbs (and Why You Might Not Need To)
Elite athletes, like Tadej Pogačar, ride at incredibly high power outputs. For example, during steady endurance rides, Pogačar could sustain around 320–340 watts, burning roughly 1,152–1,224 calories per hour. Based on elite physiology, this might translate to burning around 75g of fat and 138g of carbohydrates per hour.
An average amateur cyclist, however, typically rides at lower intensities—say around 200 watts, burning approximately 720 calories per hour. That could break down to roughly 44g of fat and 81g of carbs per hour. And much of that carbohydrate need can be met by your body’s internal glycogen stores, especially for shorter or less intense rides.
The Importance of Topping Up Glycogen Stores
Why fuel if you have glycogen stores already? Because those stores are limited. If you finish a ride consistently glycogen-depleted, recovery is slower, fatigue lingers longer, and you risk underperforming in your next session. Eating carbs during the ride helps preserve those internal stores, so you finish stronger and recover faster.
Pros eat more during rides because they need to back up hard sessions day after day. Their fuelling isn’t just about that one ride—it’s about making sure they can absorb the training and go again tomorrow.
For amateur cyclists riding a few times a week with more recovery between efforts, the stakes are lower—but the benefits of smarter fuelling still add up.
Simple Fuelling Tips
To make things even easier, here are some real-world examples based on average power output. These are rough estimates but can help you get an idea of how much you might need to eat while riding:
- 180W average power: You’ll burn roughly 650 kcal/hour. That’s about 70g of carbs per hour.
- 200W average power: You’ll burn around 720 kcal/hour. That’s roughly 80g of carbs burned per hour.
- 220W average power: You’re looking at about 800+ kcal/hour, or 90g of carbs burned each hour.
These numbers can vary from person to person, but they’re a great starting point for building a simple fuelling plan.
So… Should You Copy the Pros?
In short: not exactly.
Pros eat a huge amount on the bike because they’re burning through energy at extreme rates and need to recover fast for tomorrow’s ride. For them, fuelling is about performance today and being fresh enough to go again tomorrow.
For the rest of us, it’s about scaling that logic to match our own riding. If you’re training consistently—say 4–5 times a week with structured rides—it makes sense to fuel in line with how much you’re burning. You might not need 150g of carbs per hour, but you’ll definitely benefit from consistent fuelling.
If you ride just a couple of times a week or go out for social spins, you can afford to be more relaxed. But even then, eating well on the bike helps you feel stronger, avoid bonking, and recover quicker. As well as have more energy available to spend with your family and friends.
So no, you don’t need to copy the pros gram-for-gram—but you can learn from their approach. Eat in line with your effort, fuel consistently, and you’ll ride stronger and recover faster—without overthinking it.
Top Nutrition Picks for Smarter Cycling
GEL50 Dual Carb Energy Gel – Mild Berry
- Carb Content: 50g
- Information: Dual-carb blend (glucose + fructose), electrolytes
- What it’s great for: Racing – This gel delivers a fast-absorbing, high-carb hit that’s perfect for maintaining energy levels during high-intensity efforts. The dual-carb system helps increase absorption while minimising stomach distress.
BAR50 Energy Bar – Dark Chocolate Chip
- Carb Content: 50g
- Information: Real food ingredients, soft texture for easy digestion
- What it’s great for: Training – Great for longer rides where you want steady energy without relying solely on gels. The texture makes it easy to eat on the go, even hours into a ride.
Recovery Bar – Salted Caramel
- Carb Content: 45g
- Information: 15g protein, electrolytes, vitamins
- What it’s great for: Post-Ride Recovery – Perfect for replenishing glycogen and kickstarting muscle repair after tough sessions. Also great as your final nutrition product on a long ride—the added protein begins recovery even before you get home.
Cycling nutrition doesn’t have to be complicated. Start small, be consistent, and adjust your fuelling to match your effort. Building a simple, effective fuelling strategy will help you ride stronger, recover faster, and enjoy your time on the bike even more.
