How to Fuel a 100K Ride – The EnduranceKollective Way
Riding 100 kilometres is a serious challenge. It requires more than just fitness — it demands smart, structured fuelling. Underfuel and you risk the dreaded bonk. Fuel well and you'll ride smoother, stay stronger, and recover faster.
Your Fuelling Goals
Carbohydrates: 60 to 90 grams per hour
Fluid: 500 to 750 millilitres per hour
Sodium: 300 to 600 milligrams per hour
What to Use During Your Ride
Start fuelling within the first 15 to 20 minutes and continue every 15 to 20 minutes. Use a combination of drink mix prepared at 30g carbohydrates and 200mg sodium per 500ml, carbohydrate gels with 30g carbs and 200mg sodium, and bars or chews with natural textures to maintain variety and gut comfort.
Gels offer fast-absorbing carbs, while bars and chews provide natural energy and variety in texture and flavour. All products should be anti-doping certified and tested in training before use on race day.
Example 100K Fuel Plan (3.5 to 4 hours)
Per hour: one 500–750ml bottle of drink mix + one carbohydrate gel + one chew or bar
Total per hour: 90 grams of carbs and 400 milligrams of sodium
Carry two to three bottles, three to four gels and one to two bars or chews
Optional: Use a caffeine gel in the final hour to stay focused and alert
Recovery Strategy
Refuel within 30 minutes post-ride. Use a recovery bar or shake with at least 10 grams of protein and 30–40 grams of carbs. Rehydrate with drink mix or water. For deeper recovery and sleep quality, use magnesium. Immune support with vitamin C and energy support with B-complex can also be helpful in the recovery window.
Pro Tip for Spring Conditions
Early-season rides can start cold and end warm. Be ready to adjust your hydration plan. Start conservative but increase fluid intake as temperatures rise. Carry a soft flask or refill bottle with drink mix at rest stops.
Final Thought
A 100K ride is a chance to go far, fast and fuelled. Stick to your plan, train your gut, and use trusted nutrition to feel great all the way to the finish line. Explore more cycling fuelling insights and performance tools at EnduranceKollective.