Practical numbers by body weight, intensity, and temperature — with a built-in calculator. So hour three doesn't end in a bonk.
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After 75 minutes of steady riding your muscle glycogen starts to run low. Keep going without food and somewhere in hour two or three the speed drops, the legs feel hollow, and the dreaded bonk arrives. On long events you simply will not finish.
The solution is uncomplicated: eat on the bike. How much depends on three variables — your body weight, intensity, and ambient temperature.
Sport scientist Asker Jeukendrup laid down the modern benchmarks in his 2014 review, and they have held up across a decade of follow-up work:
There is no point pushing past 120 g/h. The small intestine simply cannot oxidise more, and excess carb sits in the gut causing the GI distress every ambitious amateur learns the hard way.
🥤 Калькулятор питания
Всего: 90 г углеводов · 1000 мл воды · ~3 гелей SiS
Asker Jeukendrup, Sports Nutrition, 2nd ed. (2014).
Рекомендации общие. Индивидуальные потребности могут отличаться.
Baseline is 500 ml/hour at moderate temperature. For every degree Celsius above 22 °C, add 100 ml. In real heat (above 30 °C) 1.0–1.2 litres an hour is normal, not aspirational.
Plain water is not enough — you need sodium with it. Start at 300 mg/hour; race or heat moves you to 500 mg+. Without sodium, water leaves the plasma fast through the kidneys, and the chance of calf cramps in hour three goes up sharply.
Eat before minute 30. If you only remember nutrition once you are already tired, digestion has slowed and the calories arrive late.
Simple rule: a gel or bar every 30 minutes from the start, two sips of mix per hour. Long ride? Set a nutrition alarm on your head unit — the brain forgets food before the body needs it.
Once nutrition is dialled, get the right bike under you. Long-distance rides are kinder on endurance-geometry frames with wider tires — see the road frames in our catalog. Planning an Unbound-style gravel marathon? Look for frames with 40 mm+ tire clearance.
Source: Jeukendrup, A. (2014). A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Medicine, 44(S1), 25–33. Plus Burke et al. (2019) IAAF Consensus Statement on Nutrition for Athletics.
