Why Cyclists Need Carbohydrates
For most of my professional career, carbohydrates were both essential and misunderstood.
They powered training blocks, long race days, and the moments when races were actually won. But they were also something many cyclists felt nervous about. Too much. Too little. The wrong type. The wrong timing.
I’ve seen the full spectrum, from elite athletes under-fuelled through fear, to recreational riders wondering why every ride feels harder than it should.
Carbohydrates are not optional in cycling. They are fundamental.
Cycling Is a High-Energy Sport
Cycling might look smooth from the outside, but physiologically it is demanding. Even steady riding places a constant energy requirement on the body.
As intensity increases, your body relies more heavily on one key fuel source: carbohydrates.
Your muscles store carbohydrates as glycogen. This glycogen allows you to maintain power, respond to changes in pace, concentrate, and finish rides without feeling completely depleted.
Carbohydrates Are Not Just for Race Day
One of the biggest misconceptions is that carbohydrates are only needed for races or very hard sessions.
In reality, carbohydrates support training quality, recovery, hormonal health, and consistency across the week. If you ride multiple times per week, carbohydrates should feature regularly in your meals.
This doesn’t mean eating the same way every day. It means matching intake to what you’re asking your body to do.
Different Rides, Different Needs
A short, easy spin may not require additional carbohydrates during the ride. A long endurance ride, group ride, or high-intensity session almost certainly will.
The longer or harder the ride, the more carbohydrates you need before and during it. The more frequently you ride, the more important recovery carbohydrates become.
Carbohydrates Before Riding
Starting a ride with low glycogen is like starting a car with very little fuel in the tank. You might get going, but you won’t get far.
Eating carbohydrates before riding helps stabilise energy, reduce perceived effort, and lower the overall stress of training.
What Happens When You Don’t Eat Enough Carbs
Under-fuelling is one of the most common issues I see in cyclists, particularly women and newer riders.
It often isn’t intentional. It’s usually the result of mixed messages around food, body image, or a belief that eating less equals riding better.
Inadequate carbohydrate intake can lead to early fatigue, reduced power output, poor recovery between rides, increased injury risk, and loss of enjoyment in the sport.
Carbohydrates During Riding
Fueling during rides is one of the biggest performance upgrades most cyclists can make.
Once rides extend beyond about an hour, carbohydrates help maintain steady energy, preserve glycogen, improve recovery, and prevent the dreaded bonk.
Carbohydrates during riding are not a reward. They are maintenance.
Carbohydrates After Riding
Recovery is not just about protein. Carbohydrates play a major role in restoring energy so your body is ready to ride again.
If you are riding again within 24 hours, post-ride carbohydrates become especially important.
Whole Foods and Sports Nutrition Can Coexist
Whole foods form the foundation of a healthy cycling diet. Sports nutrition products are tools.
As a professional, I relied heavily on sports products because practicality mattered. These days, I use a mix. What matters is fuelling effectively, not purity.
Why Carbs Matter Especially for Women
Women are disproportionately affected by under-fuelling in endurance sport.
Chronic low carbohydrate availability can disrupt hormones, increase injury risk, and undermine performance at every level of the sport.
Final Thoughts
Carbohydrates are not something to earn. They are something to use.
Cycling is a demanding sport, whether you are racing or riding socially. Carbohydrates make it possible to ride with energy, recover well, and stay consistent.
Fuel your rides, and cycling gives back.
— Chloe and the Hosking Bikes Team