Fueling

How often should you take gels on a long ride or run?

By Paul Rudy · Everett, WA

Touring bike with yellow panniers on a mountain pass — Out on a long ride, with fuel on board.

This is the question I get asked most. Everybody's stomach and pace are different, so I can't hand you one perfect number. What I can share is the general approach I use and the one most riders and runners I know end up with.

General guidance only, not medical advice. If you have a health condition or specific dietary needs, check with your doctor or a dietitian first.

Start early

Don't wait until you feel hungry or tired. By then you're already behind. I like to take my first gel within the first 45 minutes. Starting early keeps energy steady and gives your gut time to get used to working while you move.

Then keep a rhythm

For efforts longer than about 75 to 90 minutes, a good starting point is one gel every 30 to 45 minutes. Set a timer on your watch or bike computer so you don't forget. When the effort gets hard, fueling is the first thing people skip.

Treat that range as a starting point. Some people do better closer to 30 minutes, others closer to 45. Bigger riders, harder efforts, and hot days may change what works for you.

Take it with water

I take gels with a few sips of water, not on top of a sports drink. It helps the gel settle and move through your stomach more easily. Strong, thick, sugary stuff with no water is a common recipe for a sour stomach.

Cyclist riding a desert road lined with saguaro cacti — Desert miles are a good place to practice your fueling rhythm.

Practice in training

This is the big one: rehearse your fueling on your long training days. Use the same timing, the same gels, and the same water plan you'll use on the day that counts. Never try something new on race day. If something is going to upset your stomach, find out on a Saturday training ride, not at mile 20 of an event.

If your gut is touchy

Start with smaller doses. Try half a gel, or a smaller sip every 15 to 20 minutes, and build up over several weeks. Your gut can learn to handle more with practice. Go slowly and listen to it.

A note on caffeine

Some gels have caffeine, and it can bother some stomachs. If you're sensitive, try a caffeine-free option and see how you feel. If you do use caffeine, test it in training too.

Putting it together

Take the first gel within about 45 minutes.
For efforts over about 75 to 90 minutes, aim for one about every 30 to 45 minutes.
Take it with water.
Rehearse in training and change nothing on race day.
Go smaller if your gut is touchy, and be careful with caffeine.

Want help building your plan?

My free DIY Fuel Guide has simple homemade gel recipes and fuel plans by rider weight. It's a free PDF on Google Drive, no signup needed.

Get the free fuel guide

Got a fueling question you want me to cover next? Find me on YouTube, or visit travlnbike.com for more.

Ride safe,
Paul