Your Guide to Cycling Energy Gels
Energy gels are a concentrated source of carbohydrates designed for endurance athletes. They provide a quick, easily digestible shot of fuel that your body can convert into energy almost immediately. For cyclists, this means a fast solution to "bonking" or hitting the wall, allowing you to maintain performance on long rides.
When to Take Energy Gels While Cycling
A general rule for long rides (over 90 minutes) is to start fueling before you feel empty. Try taking one gel every 45 to 60 minutes. This provides a steady stream of carbohydrates to your working muscles. Always take energy gels with water to help with absorption and digestion.
Gels for Mountain Biking
For mountain bikers, fueling can be different. The stop and start nature of trail riding, with intense climbs and technical descents, means you need fuel that's easy to access and consume. Look for gels in packaging that's easy to open with one hand or while wearing gloves. The quick energy burst is perfect for powering up a steep, technical climb.
Caffeine vs. Non-Caffeine
Many gels come with added caffeine. Caffeine energy gels are great for the end of a long ride or race, as they can provide an extra mental and physical boost. Non-caffeine gels are ideal for steady, all-day efforts or for riders who are sensitive to caffeine. It's good to have both in your pocket.
Nutrition for E-Bike Riders
Even on an e-bike, nutrition is key. While the motor assists, you are still working, and long e-bike adventures can easily deplete your energy stores. An energy gel is a perfect, packable way to ensure you have the fuel to finish your ride strong without weighing you down.
