Let’s fuel your success with the right knowledge!
The difference between average and exceptional cycling performance, whether you’re preparing for a gravel race or cyclocross, often lies in the details of what you eat and when you eat it.
The cyclists who excel have mastered the art of fueling their bodies strategically.
Whether you’re tackling a 60-minute HIIT session or a 100-mile century, proper nutrition timing can mean the difference between hitting your power targets and bonking hard.
In today’s article, we’ll dig into the science-backed strategies that will give you the energy you need to perform at your best.
Pre-Workout Fueling: Setting Up Your Energy Foundation
What you eat before training determines how you’ll perform.
Whether it’s an early morning ride, afternoon session, or evening workout, your pre-workout nutrition strategy is the foundation of success.
The key insight: Your liver prioritizes fructose and galactose (milk sugars) for energy restoration.
These sugars bypass the muscle and go straight to rebuilding your liver’s carbohydrate reserves – exactly what you need for sustained energy output, regardless of when you train.
Your Pre-Workout Meal Strategy
Timing and composition matter more than you think. For any training session, focus on:
- Low-fiber, low-fat, low-protein foods that digest easily
- 1 to 4g of carbohydrates per kilogram of body weight based on time until exercise
- Special focus on fructose/galactose sources for liver restoration
Practical approach: For most sessions, combine a mixed meal (about 2.3g/kg carbs) two to three hours before start, plus simple carbs during warm-up (about 0.7g/kg). This prevents energy crashes and maintains steady blood sugar.
Timing considerations: Adjust portions based on how much time you have – less time before training means lighter, more easily digestible options.
During Exercise: Finding Your Sweet Spot
The carbohydrate game changes when you’re moving.
Here’s what the science suggests:
For rides under 3 hours: 60 to 90g of carbohydrates per hour keeps you in the performance zone. Your body can efficiently absorb and use this amount to maintain blood sugar and power output.
For sessions over 3 hours: This is where it gets interesting. Your muscle glycogen depletes, and your body demands more from bloodstream glucose.
Even trained cyclists can’t absorb more than about 90g/h when drinking glucose alone.
The fructose advantage: Adding fructose to glucose (especially in 2:1 or 1:1.8 ratios) dramatically increases absorption capacity.
Recent studies show 120g/h of glucose-fructose blends are well-tolerated and provide higher oxidation rates than standard 90g/h intake.
Personalization Is Key
One size doesn’t fit all.
Individual differences in carbohydrate absorption don’t correlate with body size, sex, or training status.
Consider lab testing your maximal carbohydrate oxidation capacity to:
- Minimize gut discomfort during long efforts
- Reduce perceived exertion
- Preserve endogenous carbohydrate stores longer
- Optimize performance for your unique physiology
Universal target: For most cyclists tackling events over three hours, 90g/h of glucose-fructose in 2:1 or 1:1.8 ratios provides the safest, most effective baseline strategy.
Practical Implementation
Pre-workout fueling timeline:
- 90g carbohydrates 1 hour before workout
- Additional 60g right before intense sessions or races
During workout strategy:
- Less than 60 minutes: No fuel needed if pre-fueled properly
- 60 plus minutes: Start fueling at 30 minutes with 60 to 90g carbs/hour
- Mix ratios: 2:1 or 1:1.8 glucose to fructose
Post-workout recovery:
- 90-120g carbohydrates plus 20 to 30g protein to jumpstart recovery
The Bottom Line
Pre-workout: Focus on easy-to-digest carbs that target liver restoration, especially meals with fructose/galactose.
During exercise: Start with 60 to 90g/h of carbohydrates, and consider testing higher rates (up to 120g/h with proper ratios) if you’re tackling longer endurance efforts.
Your performance gains are hiding in these nutritional details.
Small changes in fueling strategy can lead to big results in your training and racing.
Ready to optimize your nutrition but not sure where to start?
I’m here to help you decode the science and turn it into your personal performance advantage. 🚀
Three Things To Know About Fueling Your Workouts
- Your liver, not your legs, is often the real performance limiter. Focus on glucose/fructose for pre-ride fuel to optimize liver glycogen restoration.
- Glucose alone caps your absorption at about 90g/hour, but adding fructose in 2:1 ratios lets you absorb 120g+ per hour for longer efforts.
- Individual carbohydrate tolerance varies dramatically regardless of body size or fitness. Test your limits in training, not races.
Need more?
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Paul Warloski is a:
- USA Cycling Level 1 Advanced Certified Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
- Certified Nutrition Advisor
