Intensity Over Duration: Fueling Strategies for Cyclists

A recent examination of cycling rides highlights that the intensity of the workout is more critical than the duration when determining carbohydrate needs. For instance, a 3-hour endurance ride in Watopia burned over 2,000 kJ, while an 84-minute group ride resulted in a lower kJ count, yet both required similar carbohydrate intake.

Data from three rides by a single cyclist, with a functional threshold power of 350 W, showed that despite the longer ride demanding 57% more work, both rides required approximately 250 g of carbohydrates. The energy source varies with intensity; lower intensity rides rely more on fat, while higher intensity rides predominantly use carbohydrates.

The analysis indicates that carbohydrate demands per hour differ significantly across rides, with the longer ride needing about 60 to 80 g per hour, while the shorter, more intense ride required up to 180 g per hour. This underscores the importance of understanding ride intensity for effective fueling strategies.