When doing intense endurance sessions, your body needs a large amount of fuel in the form of carbohydrates to sustain the efforts. It varies, but most cyclists will need to consume 45 to 90 grams of carbohydrates per hour. (Read our Fueling Guide for more info).
But what about easy rides? Do you still need to fuel for less-intense shorter rides? And how much? This is a question that Dr. Tim Podlogar answered in a recent Nduranz podcast episode.
Why Are You Doing the Ride?
The way you fuel will depend on the goal of your ride. So, first consider why you are doing an easy ride. It is likely one of these three reasons:
- Recovery ride
- Training session
- You have an intense ride the next day
If It Is a Recovery Ride
If you are taking it easy because it’s a recovery ride, then you should consume from carbohydrates during the ride—especially in the last 30 minutes of the session. These carbohydrates help:
- Prevent a drop in liver glycogen stores.
- Avoid additional stress on the body.
- Speeds up overall recovery.
If It’s a Training Session
If your easy ride is actually a structured training session, such as a Zone 2 training ride, your fueling strategy will be different.
- For easy rides longer than 90 minutes: Consuming some carbohydrates can help sustain energy levels and prevent unnecessary fatigue. However, you won’t need very high amounts of them like when doing intense sessions. For many cyclists, this means 22.5 grams of carbohydrates during the first hour and 45 grams each hour afterwards. The fueling calculator has specific guidelines.
- For rides lasting less than 90 minutes: You probably do not need fuel during the session. However, there’s an exception…
If You Have a Hard Training Session or Race the Next Day
Another critical factor in deciding whether to fuel an easy ride is what’s coming next. If you have a hard training session or a race the following day, it makes sense to consume carbohydrates even during easy rides lasting less than 90 minutes.
Any carbohydrates you consume during the easy ride—particularly in the last 30 minutes—help with glycogen replenishment after the ride. This helps ensure you aren’t starting your next session in a depleted state so your body is prepared for the demands of the next day.
Bring Fuel Just in Case
Remember, even if you plan on an easy ride, things don’t always go as expected. This is especially the case with outdoor rides and group rides. As triathlete coach Alex Rhodes says,
“There are days when you think it’s going to be an easy group ride. Then somebody decides to put the hammer down!”
Because of this, Dr. Tim Podlogar suggests you always have some fuel in your pocket as a backup. If the ride ends up being harder than expected, you will have the energy your body needs.
Nduranz Nrgy Gel 45 contains 45 grams of fast carbohydrates for quick energy.The Takeaway
Fueling for easy rides depends on the purpose of the session, the duration, and what’s coming up next in your training schedule. But, no matter what, always bring some fuel with you—because easy rides don’t always stay easy!
This question was featured on our listener Q&A Podcast Episode. You can watch the full podcast episode below.