Cycling Energy Requirements
Professional cyclists burn 5000–8000 kcal during a Tour de France stage. Even in amateur 100 km races, 2500–4000 kcal are burned. Nutrition on the bike is not an option but a necessity. Without it, after 2 hours you hit the "bonk" — complete glycogen depletion.
🔥 Calorie Requirements
At moderate pace (25 km/h): 500–700 kcal/h. At high intensity (35 km/h): 800–1100 kcal/h. The body can absorb only 240–360 kcal/h — the rest of the energy comes from stores.
⏱️ Eating Frequency
Eat every 20–30 minutes on the bike. Small portions often — better than large portions less often. Goal: 60–90 g carbohydrates per hour.
💧 Sweating
Cyclists sweat 0.5–2.0 l/h depending on intensity and temperature. Two bottles per hour on a hot day is the norm.
🧂 Sodium Loss
During a 4-hour ride, you can lose 4000–8000 mg of sodium. Salt in food and drinks is essential for cramp prevention.
🍝 Pre-Race Nutrition Plan
| Time | Food | Carbohydrates | Calories |
|---|---|---|---|
| Evening Before | Pasta with chicken, bread, banana | 150–200 g | ~1000 kcal |
| 3 hours before | Oatmeal with bananas and honey, toast | 100–150 g | ~600–800 kcal |
| 1 hour before | Banana or energy bar | 30–50 g | ~150–250 kcal |
| 15 min before | Energy gel with caffeine + 200 ml water | 25 g | ~100 kcal |
🚴 Nutrition on the Bike
- Bottle #1 (carbohydrates): 60–90 g maltodextrin + fructose (2:1) in 750 ml water. Sip every 10–15 min.
- Bottle #2 (electrolytes): Electrolyte tablet in 750 ml water. Especially important on hot days.
- Food every 30 min: Half an energy bar, banana, rice cakes, dates. Alternate solid food with gels — the body tolerates it better.
- Gels every 45 min: Always with water (200–300 ml). Without water, gels can cause stomach problems.
- After 3 hours: Start adding protein — BCAA in a drink or a protein bar.
💊 Supplements for Cyclists
| Supplement | Benefit | Dose |
|---|---|---|
| Carbohydrate mixes | Energy on the bike | 60–90 g/h |
| Electrolytes | Hydration, cramp prevention | 1 tab/750 ml |
| Caffeine | Increased power, reduced RPE | 3–6 mg/kg |
| Beta-alanine | Delays fatigue | 3–6 g/d |
| Whey protein | Recovery after the race | 25–35 g |