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PedalBench / Ride fuelling

Nutrition

Pack enough for the ride you are actually doing.

A quick, conservative fuelling plan for training rides. Use it to decide what to put in your pockets and bottles, then personalise it in training.

General educational guidance only, not medical advice. Start lower if you are not used to high carbohydrate intake, and seek individual advice for health conditions or unusually long events.

A usable rule

Carbs first, then fluid and sodium.

For short easy rides, you may only need water and normal meals. As duration and intensity rise, consistent carbohydrate becomes more useful than a large late intake. Fluid and sodium need to reflect weather and your personal sweat losses.

This page turns broad hourly starting ranges into a total, not a nutrition prescription. Test the food and drink you plan to use when the stakes are low.