The Ultimate Cycling Fuelling Guide: Nutrition, Hydration & Race Prep

26th Aug 2025

The Ultimate Cycling Fuelling Guide: Nutrition, Hydration & Race Prep
When it comes to peak cycling performance, it’s not just about training harder—it’s about fuelling smarter. Whether you're preparing for a Gran Fondo, your weekly group ride, or a multi-stage endurance race, this comprehensive cycling fuelling guide will help you optimise energy, hydration, and recovery.

From what to eat before cycling to planning your cycling nutrition guide and calculating carbohydrates per hour for cycling, we’ve got your ride covered.

What to Eat Before Cycling

Your pre-ride meal lays the foundation for energy and endurance. A smart strategy begins 2–3 hours before your ride, with a mix of carbohydrates, some protein, and minimal fat or fibre to prevent stomach discomfort.

Pre-Ride Meal Ideas:

  • Rolled oats with banana and honey
  • Toast with jam and a boiled egg
  • Rice cakes with peanut butter and banana

Top pick: SiS GO Energy Bars
Compact, easy to digest, and packed with fast-release carbs for optimal pre-ride fuelling.

Your Cycling Nutrition Guide: During the Ride

Maintaining energy stores and hydration is crucial for sustained performance, especially during long or intense sessions. Here’s your go-to cycling nutrition plan based on duration:

Rides under 60 mins:

  • Hydration is key. Stick with water or an electrolyte tablet.
  • No fuelling necessary unless intensity is very high.

Rides 60–90 mins:

  • Begin fuelling within the first 30 mins.
  • Target ~30g carbohydrates per hour.

Rides 2+ hours:

  • Gradually increase to 60–90g carbohydrates per hour cycling.
  • Mix carbs from gels, chews, drinks, and bars for absorption efficiency.

Top fuel: SiS GO Isotonic Energy Gels
No water needed—just tear, squeeze, and ride. These are among the best cycling energy gels in Australia.

Cycling Hydration Plan: Don’t Just Drink Water


Sweating it out? Replacing fluids and electrolytes is just as important as fuelling.

Hydration Tips:

  • Weigh yourself pre- and post-ride to estimate sweat loss.
  • Aim to replace 100–150% of lost fluid post-ride.
  • Use electrolytes during training and racing to prevent cramps.

Pro tip: Calculate your sweat rate to tailor your cycling hydration plan more precisely.

Hydration hero: SiS GO Electrolyte Sports Fuel

Combines fast-release energy with sodium, potassium, and magnesium for optimal hydration.

Carb Loading Cycling Race Plan


Planning for a big event? Your carb loading cycling race plan starts 48–72 hours prior.

Key Guidelines:

  • Increase carb intake to 8–12g per kg of body weight daily.
  • Reduce training load to allow glycogen storage.
  • Prioritise low-fibre, easily digestible carbs.

Example for 70kg rider:

70 x 10g = 700g carbs/day

Recommended: SiS Beta Fuel
High-carb drink mix designed for endurance events with up to 80–90g carbs per serving.

Best Cycling Energy Gels Australia


When it comes to fast energy, cycling energy gels are a no-brainer. But not all gels are created equal.

What makes a great energy gel?

  • Isotonic formulation (no water needed)
  • Mix of maltodextrin + fructose for high-carb loads
  • Easy to open and consume while riding

Top sellers:

Your Personalised Cycling Nutrition Plan

  1. Before your ride

    • ✅ Eat 2–3 hours prior
    • ✅ Use bars or bananas for carbs
  2. During your ride

    • ✅ Fuel every 20–30 minutes
    • ✅ Target 60–90g carbs/hour for rides over 2 hours
  3. Hydration

    • ✅ Use electrolytes, not just water
    • ✅ Estimate sweat loss to plan intake
  4. Race preparation

    • ✅ Begin carb loading 2–3 days before
    • ✅ Prioritise simple carbs and reduce fibre

Your personalised cycling nutrition plan – Use SiS's official tool to calculate your tailored fuelling strategy.

We proudly stock the full range of Science in Sport nutrition products to help you power every ride—from Sunday spins to race day sprints.


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Disclaimer: While these tips can be a game-changer, it’s always best to consult a registered dietitian for personalised advice tailored to your specific needs and goals.

Frequently Asked Questions (FAQs)

How many carbohydrates per hour should I consume during cycling?

For endurance rides over 90 minutes, cyclists should aim for 60–90g of carbohydrates per hour. This can be achieved through a mix of energy gels, chews, drinks, and bars for optimal absorption. Science in Sport Beta Fuel and GO Isotonic Energy Gels are great options available at BikeChain.

What should I eat before cycling for energy and endurance?

Consume a balanced meal 2–3 hours before your ride. Focus on high-carbohydrate, low-fibre foods with a little protein. Great pre-ride choices include oats with banana, toast with jam, or SiS GO Energy Bars for a quick, easy-to-digest fuel source.

What is the best hydration strategy for cyclists in Australia?

Hydration depends on sweat rate, climate, and ride intensity. In hot Australian conditions, replace fluids lost through sweat with electrolyte-enhanced drinks, like SiS GO Electrolyte Sports Fuel. Aim to replace 100–150% of fluid loss post-ride, and use a sweat rate calculator to personalise your hydration plan.

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