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March 13, 2026

Fueling for Long Ride Training: What Most Cyclists Get Wrong

After more than a decade racing bikes, I learned something the hard way: Most cyclists don’t bonk because they’re not fit enough — they bonk because they didn’t fuel enough. If you’re training for long days in the saddle — like the 50+ mile stages of Arthritis Foundation Cycling Experiences — fueling becomes just as important as your training plan. The goal isn’t complicated: Steady energy for hours and enough recovery to do it again tomorrow. Here’s what to know about why, when, and how to fuel your long rides. Step 1: Know Your Carb Target Your body stores enough glycogen for roughly 90 minutes to two hours of riding. After that, your energy depends on what you're eating and drinking on the bike. For most endurance rides longer than 90 minutes, aim for: 60–90 grams of carbohydrates per hour That number sounds big, but it becomes manageable when you combine high-carb drinks with small fuel bites. Step 2: Fuel Before the Ride Your pre-ride meal sets the tone for the entire ride. About 2–3 hours before riding, aim for: carbohydrates a little protein minimal fat Examples: oatmeal with banana and protein powder sourdough toast with eggs smoothie with oats, berries, and protein Then about 30 minutes before rolling out, add a quick carb boost. Honey Stinger waffle Skratch chews a gel half a bottle of carb drink mix Think of this as topping off the tank before you start riding. Step 3: Start Fueling Early One of the biggest mistakes cyclists make is waiting until they feel hungry to eat. By the time hunger hits, your energy is already dropping. Instead, start fueling within the first 30 minutes of your ride and keep eating every 20–30 minutes. Think of fueling like cadence — smooth and consistent. Step 4: Use High-Carb Drink Mixes One of the biggest upgrades in endurance nutrition over the past few years is high-carbohydrate drink mixes. Instead of trying to eat every calorie, you can drink a large portion of them. For example: A bottle of Flow Formulas delivers roughly 90 grams of carbs, which can cover most of an hour’s fueling needs. Other excellent high-carb drink mixes include: Maurten Drink Mix 320 Skratch Super High-Carb Sport Drink Mix Step 5: Choose Real Fuel That’s Easy to Eat On long endurance rides, many cyclists prefer real-food style fuels instead of relying on gels. Bars, waffles, and bites tend to feel more satisfying after a few hours on the bike. AMG Bites — a great choice when I want something that actually feels like food Supra bars — a personal favorite. Made with real ingredients by a female pro cyclist. You will love these. Kate’s Real Food Bars — a carb powerhouse and treasure trove of nutrients Vafels — simple ingredients and steady carbs that will make you feel like a Euro pro SaltStick chews — perfect for quick flavorful bites between drinks A typical fueling hour might look like: bottle of Flow Formulas half a Supra bar a few SaltStick chews Or: bottle of Flow Formulas a Vafels waffle That combination easily lands you in the 60–90g carbs per hour range. Step 6: Don’t Forget Electrolytes When you sweat, you're losing more than water. You're also losing sodium and other electrolytes, which help regulate hydration and muscle function. Without replacing them, riders often experience: cramps headaches heavy legs late in the ride sudden energy drops 400–800 mg sodium per hour is a good starting point. Skratch Hydration Sport Drink Mix — about 380 mg sodium per serving Precision Hydration packets (PH 500 / PH 1000 / PH1500) — great for dialing in higher sodium needs SaltStick capsules — convenient if you prefer taking electrolytes separately from your drink mix Step 7: Recover So Tomorrow’s Ride Feels Good Because many riders are traveling or heading straight to a hotel after the ride, portable recovery options are often easiest. Momentous Whey Protein — shaken in a bottle with water Skratch Recovery Sport Drink Mix — carbs and protein in one drink. The Horchata is AMAZING. Honey Stinger Protein Bars — a post-ride top-up that tastes like a Reese’s REUP portable smoothie — it’s ridiculous how many of these I have during big training blocks You don’t need anything fancy — just something easy to get down while your body is still in that recovery window. If you're riding multiple days in a row, this step makes a huge difference in how your legs feel the next morning. What I Pack for a 4–5 Hour Training Ride People ask me this all the time, so here’s a typical fueling setup I’ll bring on a longer ride. In my bottles 1 bottle Flow Formulas 1 bottle Skratch electrolytes In my pockets 1 Vafels waffle 1 Supra bar 1 pack SaltStick OMG Chews 1–2 gels (just in case I want quick carbs) That gives me flexibility depending on how I feel. Some hours I drink most of my carbs. Other times I want something more substantial like a waffle or bar. The goal is simple: steady energy without overwhelming your stomach. Want to try my whole stack? You can get it HERE. Pro Tip: Set a Fuel Alarm One trick I recommend to athletes is setting a fuel reminder on your watch or bike computer every 25 minutes. When the alarm goes off, take in something small — a sip of drink mix, a few chews, or part of a bar. It sounds simple, but it prevents the most common fueling mistake: forgetting to eat until it’s too late. The Fueling Cheat Sheet (Save This for Your Next Ride) Before Ride (2–3 hrs) Carb-focused meal + small protein 30 min before 20–30g quick carbs During Ride 60–90g carbs per hourEat every 20–30 minutes Drink Strategy 1 high-carb bottle (Flow Formulas is a great option) and 1 electrolyte mix bottle After Ride Carbs + 20–30g protein within 40 minutes Fueling Mistakes Cyclists Make After years in the sport, the same mistakes come up again and again: Waiting until you're hungry to eat Underestimating carb needs Drinking only water Eating too much at once Skipping recovery nutrition Trying new foods on event day The best athletes don’t wing their fueling — they practice it during training. The Takeaway Training for long rides isn’t just about riding farther. It’s about building habits your body can rely on. Fuel early.Fuel consistently.Hydrate with electrolytes.Recover well. Do that, and long rides start to feel very different. Instead of hanging on during the final hour, you finish thinking: “I could keep riding.” Dial your strategy in and end each day ready to conquer the next. Fuel good → feel good → ride strong. 🚴♀️ You’ve got this, Laura PS - If you want to fuel like a pro I've put exactly what's in my pockets HERE.

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February 3, 2026

The Only 6 Things You Need for a Perfect Valentine’s Day

Listen, we love romance. And if your Valentine is the kind of person who prefers long workouts over long-stemmed roses, we have some ideas to level up your game. A six-part plan for the perfect evening (and maybe even scoring bonus points in the process). 1. Thorne Berry Amino Complex 🍷 Sip, recover, repeat. Forget rosé—start the evening off with this blend. If they love pushing their limits, this will help them bounce back faster (so they can do it all over again). 2. The Fuel Goods Valentine's Day Box 💘 Roses are fine. Fuel is better. Not to toot our own horn, but toot toot! We've been told this box is "genius" and we must be on to something because we're almost sold out. 3. Hyland's Muscle Therapy Gel 💆♀️Massage by you first. Muscle rub second. Trust us, they'll love it. It's time to move to the massage portion of the evening and a real “I love you”? A post-workout rub-down. Ideal for recovery, relief, and the most romantic massage any athlete could ask for. 4. Avanza Anti-Chafe Balm 🔥 Because nothing kills the mood like chafing. If things are going well, this anti-chafe will come in handy. Beacuse whether you're running, riding, or sweating through a "HIT workout" (wink, wink), chafing doesn’t care. 5. Water Bottle + Electrolytes 💦 They need hydration after that workout (or…😉) No matter what type of effort they're dripping from, a quality water bottle + electrolytes will keep them fresh, hydrated, and functioning. 6. Fuel Goods Buff 👀 Bonus points if you hand them this gift while actually “in the buff.” We couldn't help but have fun with this one. The buff itself is lightweight and so cozy. But it's the way you present it that makes it a winner. There you have it! Now go make Valentine's Day a personal best! PS - Is your Valentine a choc-a-holic? Craft them a box of endurance chocolates at the Fuel Goods chocolate shop.

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January 12, 2026

Hillary Allen Joins Team Fuel Goods

Fueling the Whole Journey in Trail and Ultrarunning When we started Fuel Goods, we had one goal: make it easier for athletes to fuel the way they deserve — with intention, education, and trust in their bodies. Not guesswork. Not trends. And definitely not one-size-fits-all sports nutrition. That’s why partnering with professional ultra runner Hillary Allen felt like a natural fit. This partnership isn’t just about performance. It’s about long-term athlete health, smarter fueling, and supporting women in endurance sports. A Trail Runner Who Redefines Success Hillary Allen — widely known in the trail running and ultrarunning community as Hilly Goat — is one of the most respected athletes in the sport. Beyond podium finishes and international races, Hillary is recognized for her openness around recovery, mental health, and sustainable training. In 2017, Hillary survived a life-threatening fall during a race. Her return to trail running wasn’t about rushing results — it was about patience, resilience, and redefining success beyond race outcomes. That mindset has shaped her career and made her a powerful voice for athletes navigating setbacks, comebacks, and long-term performance. Smarter Fueling with Fuel Goods and Flow Formulas At Fuel Goods, we believe sports nutrition should support the whole athlete — training, racing, recovery, and longevity. Hillary’s thoughtful approach to fueling and performance mirrors that philosophy. This partnership is a three-way collaboration with Flow Formulas, a women-led, research-backed sports nutrition brand focused on education, transparency, and athlete well-being. As Hillary shares: “Partnering with Flow and Fuel Goods feels like a natural extension of how I train, race, and live. They make it easier to show up prepared, recovered, and confident — day after day.” Together, Fuel Goods, Flow Formulas, and Hillary Allen are committed to making fueling simpler, smarter, and more supportive for endurance athletes at every level. Supporting Women in Endurance Sports This collaboration isn’t about a single race or season. It’s about supporting women in trail running and ultrarunning. Sharing evidence-based fueling education. And helping athletes build nutrition strategies they can trust. Hillary has created her own Fuel Goods Team Store, featuring the sports nutrition products she uses for training, racing, and recovery. Like all Fuel Goods athlete partnerships, a portion of every purchase directly supports Hillary as a professional athlete. Want to fuel like Hillary AND support her journey? Shop Hillary’s Team Store →

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