How To Fuel For Cycling (Genius Strategy)

If you’re new here, I’m Damian Ruse. I’ve spent the last 14+ years coaching cyclists at every level—from first-timers to the WorldTour. I’ve worked with over 200 athletes, helped develop elite performers, and built a system that merges scientific insight with real-world durability.

[semiprocycling]

Struggling to get your cycling nutrition just right? In this video, I’ll share science-backed road cycling nutrition strategies to optimise your fuel for rides of any length. Whether you're hitting a quick 60-minute session or grinding through a 4-hour endurance ride, these tips will help you enhance your performance and recovery, no matter your current fitness level.

[guilesmart]

Great info, thank you. It would be interesting to give some examples about food portions containing 75g/150g of carbs (pre training) and also options (gel only?) to ingest 60g/h while exercising. Thank you

[cornelhughes]

Thanks coach, really helpful information

[MrJFunk]

Wow really need a nutrition plan. I get headaches with strenuous MTB rides but not so much on road/gravel.

[troycollett]

I use an app called eat my ride and it estimates how many carbs I’m burning

[rayFrio]

Why isn't work rate addressed in terms of a fueling strategy? Riding at 500 kj/hr for 4 hrs is not the same as riding at 750 kj/hr for 4 hrs. At some point an actual scientist will develop an actual formula for people based on work rates (or ftp or w/kg) that address the elephant in the room: which is that riders with different abilities (watt outputs) require different amount of fueling to optimize performance.
Unless of course, you (Semipro Cycling) are saying that regardless of work rates, carb intake rates should remain the same. In which case, an explanation of why that is true would be great.

[joro]

I struggle with hydration, electrolytes, and how much sugar.