How to Make Real, Simple Ride Fuel That Actually Works
One of the biggest misconceptions in cycling is that ride fuel needs to be complicated.
During my professional career, I used plenty of specialised sports nutrition. It absolutely had its place, particularly in racing and high-intensity training. But I also learned something just as important: the best fuel is the fuel you actually eat, tolerate well, and trust.
These days, whether I’m riding socially, training consistently, or fitting rides around work, I lean far more on real, simple food for most rides. It’s familiar, easy to prepare, and far less stressful than trying to optimise every gram.
Ride fuel doesn’t need to be perfect. It needs to be practical.
What “Real Ride Fuel” Actually Means
Real ride fuel isn’t about rejecting sports nutrition altogether. It’s about understanding what your body needs and meeting those needs in the simplest way possible.
For most rides, that means carbohydrates for energy, food that’s easy to digest, something you enjoy eating, and a format that travels well.
When Real Food Works Best on the Bike
Real, simple ride fuel works particularly well for endurance rides, social rides, base training, cooler weather riding, and riders who struggle with gels.
Most everyday riding sits firmly in this category.
The Building Blocks of Simple Ride Fuel
You don’t need recipes with dozens of ingredients. The most effective real-food ride fuel usually combines just a few basics.
Carbohydrates Come First
Carbohydrates are the primary fuel source for cycling. Without enough of them, intensity drops, fatigue increases, and rides feel harder than they should.
A Small Amount of Fat for Satiety
Fat slows digestion slightly, which can be helpful on longer rides by providing sustained energy and helping food feel satisfying.
Protein Is Optional
Protein isn’t essential during most rides, but small amounts can help with satiety on very long efforts.
Simple, Real Ride Fuel Ideas
- Homemade oat bars or slices
- Rice cakes
- Bananas or banana halves
- Simple sandwiches
- Muffins or loaf cake
- Energy bars made from whole ingredients
How Much to Eat on the Bike
Start fuelling early, eat small amounts regularly, and don’t wait until you feel flat.
Packaging and Practicality Matter
Real food only works if it’s easy to carry and eat. Cut food into smaller pieces, wrap it simply, and test what works before longer rides.
Why Simple Fuel Often Works Better
When food is familiar and enjoyable, you eat enough, fuel earlier, recover better, and riding feels easier.
A Note on Comparison and Perfection
It’s easy to look at professional racing and assume that’s how everyone should fuel. In reality, most riding doesn’t require that level of precision.
What matters more is eating enough, fuelling consistently, and choosing food you tolerate well.
Final Thoughts
Ride fuel doesn’t need to come from a packet with performance claims on it to be effective.
Real, simple food has fuelled cyclists for decades. When chosen thoughtfully and eaten consistently, it supports energy, enjoyment and long-term health.
— Chloe and the Hosking Bikes Team