Fuel for Cycling: Complete Guide to Cycling Nutrition | FTP Endurance Fuel
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Fuel for Cycling: How to Eat on the Bike
How many carbs you need per hour, when to start eating, and how to hit your numbers without wrestling a gel wrapper at 30kph.
Shop Energy Pastilles2 pastilles ≈ 30g carbs · 1:1 glucose:fructose blend
Quick answer: for rides under an hour, water is fine. Once you pass the 90-minute mark, aim for 60–90g of carbohydrate per hour, starting within the first 30–45 minutes and topping up every 15–20 minutes. Two FTP pastilles deliver roughly 30g of carbs, so four to six per hour covers most riders.
Why fuelling makes or breaks a ride
Carbohydrate is your primary fuel at moderate and high intensity, and your body only stores enough glycogen for around 90 minutes of hard riding. When those stores run down, the symptoms arrive fast: power fades, perceived effort climbs, and holding a wheel that felt easy an hour ago suddenly feels like a full-gas effort.
Eating on the bike is not about comfort — it is a performance intervention. Riders who fuel consistently hold higher power for longer, finish sessions stronger, and recover faster because they are not digging into an empty tank.
How many carbs per hour for cycling?
The right number depends on how long you are out. Use this as your starting point, then adjust to your gut and intensity.
| Ride duration | Carbs per hour | In FTP pastilles |
| Under 60 min | 0g — water is enough | None needed |
| 60–90 min | 30–45g | 2–3 pastilles per hour |
| 90 min–3 hours | 60g | 4 pastilles per hour |
| 3+ hours | 60–90g | 4–6 pastilles per hour |
Why can you absorb up to 90g an hour? Because glucose and fructose use different gut transporters (SGLT1 and GLUT5). A 1:1 glucose:fructose blend — the ratio FTP pastilles are built on — uses both routes at once, supporting absorption of up to 90g per hour without overloading either pathway.
Simple maths: 2 pastilles = 30g carbs
No sticky wrappers, no guesswork — just count as you ride.
When to eat during a ride
Start early. The most common mistake in cycling nutrition is waiting until you feel hungry or flat — by then, your glycogen is already well down and you are playing catch-up. Take your first carbs within 30–45 minutes of rolling out, then keep a steady drip going every 15–20 minutes rather than eating in big, gut-churning lumps.
Pair your carbs with fluids and electrolytes, especially in warm weather. A bottle with an electrolyte tablet alongside pastilles in your pocket is a clean, flexible setup: carbs from food, hydration from the bottle, each dialled independently.
Ride-tested fuel for every session
Mixed Fruit Energy Pastilles 1kg
Rotating flavours to beat palate fatigue on repeat sessions.
£44.99
Shop Mixed Fruit
Tart Cherry Energy Pastilles 1kg
Sharp, not sickly — 1:1 glucose:fructose in every pastille.
£42.99
Shop Tart Cherry
FTP Electrolyte Tablets — Cherry
Drop one in your bottle and sort hydration separately from carbs.
£5.99
Shop ElectrolytesCommon Questions
Do I need to eat on a one-hour ride?
No. Your glycogen stores comfortably cover an hour of riding. Save the fuel for sessions over 60–90 minutes, and just ride with water or an electrolyte bottle.
What should I eat while cycling?
Anything that delivers fast-absorbing carbs and sits well at intensity: chews or pastilles, carb drinks, or gels. Pastilles have the edge for portioning — you can eat exactly 15g at a time instead of committing to a whole gel.
Is 90g of carbs per hour really possible?
Yes, with a glucose:fructose mix and a trained gut. The dual-transporter route (SGLT1 plus GLUT5) supports up to 90g per hour. Build up gradually in training rather than jumping straight to the top end.
Should I fuel differently for racing versus training?
Race-day intake is usually at the top of your trained range, but the golden rule is: never try new fuel on race day. Rehearse your exact race plan in training first.
Fuel your next ride properly
Award-winning pastilles with simple carb maths — 2 pastilles, 30g, done.
Shop Energy PastillesKeep reading: How Many Carbs Per Hour for Cycling · Best Energy Chews for Cycling · Energy Chews vs Gels. Related guides: Carbs Per Hour Calculator Guide · Hydration & Electrolytes.
