Tips for Cyclists

A road cyclist eating an energy gel while riding alone on a quiet country road during a long ride.

What Does Glycogen Depletion Feel Like and How Do You Stop It Before It Hits

Glycogen depletion can turn a comfortable cycling session into a struggle to maintain even an easy pace. Your legs suddenly feel heavy, ordinary climbs seem impossible, and concentrating on the road becomes unusually difficult. Cyclists call this experience bonking or…

A road cyclist at a roadside tears open an energy gel sachet while holding a water bottle during a long ride.

How Many Energy Gels per Hour Prevent a Bonk Without Causing Stomach Cramps

For most endurance cyclists riding for two to six hours, a practical starting point is to target 30–60 g of carbohydrate per hour, then calculate how many gels that requires from the carbohydrate content printed on each packet. A gel…