Energy Gels for Cycling: How to Fuel Long Rides

Q: Can I eat more carbs on the bike than when running?

Usually, yes. There is less jostling of the gut on the bike, so many athletes tolerate more carbohydrate per hour and more solid food than when running.

Short answer: on rides over 90 minutes, most cyclists do well with 30–60 g of carbs per hour, rising to 60–90 g per hour on long or hard days if they've trained for it. That's one or two 25 g gels an hour, or one 60–65 g Lecka Ultra Gel sipped across the hour. Because the bike is easier on the stomach than running, many riders can eat more and mix gels with bars.

How much to fuel on the bike

Ride	Carbs per hour	What that looks like with Lecka
Under 90 minutes, easy	Usually not needed	Water and electrolytes
90 minutes to 3 hours	30–60 g	1–2 Energy Gels per hour, or a gel plus half an Energy Bar
Over 3 hours, gran fondo, gravel race	60–90 g	1 Ultra Gel per hour, or 2–3 Energy Gels, plus bars early on

Start eating within the first 30–45 minutes and keep a steady rhythm; it's much easier to stay fuelled than to recover from a bonk. More detail in how many carbs per hour you need.

Gels vs. bars on the bike

Bars work best early in a ride and at lower intensity, when you can chew and digest solid food. Lecka bars are 40 g of dried fruit, nuts and seeds.
Gels are better on climbs, in the final hours and at race intensity, when chewing gets hard.
Ultra Gel's resealable pouch suits cycling well: open it, take a sip on every climb or every 15–20 minutes, and close it again in your jersey pocket. No sticky wrappers.

Don't forget sodium and fluid

On long, hot rides, sweat losses add up. Each Lecka Energy Gel carries 90–120 mg of sodium and each Ultra Gel 410–450 mg, which covers part of the 300–600 mg per hour many riders need in long events. Drink regularly, and take a few sips of water with every gel.

Which Lecka products for cycling

Ultra Gel (60–65 g carbs, 410–450 mg sodium): long rides, gran fondos, gravel races
Energy Gel Variety Pack (22–27 g carbs): faster rides and race finales; Coffee Cacao has 80 mg caffeine
Energy Bars: the first hours of long, steady rides

All Lecka gels are made from real fruit, contain no maltodextrin and have lab-verified labels.

Frequently asked questions

How many gels per hour when cycling?

One to two 25 g gels per hour covers 30–60 g of carbs, which suits most rides of 90 minutes to 3 hours. On longer or harder rides, trained riders go up to 60–90 g per hour.

Can I eat more carbs on the bike than when running?

Usually, yes. There's less jostling of the gut on the bike, so many athletes tolerate more carbohydrate per hour and more solid food than they do when running.