{"id":205603,"date":"2026-06-23T15:23:40","date_gmt":"2026-06-23T15:23:40","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=205603"},"modified":"2026-06-23T15:23:40","modified_gmt":"2026-06-23T15:23:40","slug":"what-to-eat-on-long-summer-rides-without-upsetting-your-stomach","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2026\/06\/23\/what-to-eat-on-long-summer-rides-without-upsetting-your-stomach\/","title":{"rendered":"What to Eat on Long Summer Rides (Without Upsetting Your Stomach)"},"content":{"rendered":"<p style=\"font-weight: 400;\"><strong>Long summer rides are wonderful. The sunshine is out, the roads are dry, the caf\u00e9 stops are frequent, and your cycling group has somehow convinced itself that six hours in the saddle counts as &#8220;taking it easy.&#8221;<\/strong><\/p>\n<p><!--more--><\/p>\n<p style=\"font-weight: 400;\">Unfortunately, your stomach didn&#8217;t agree to any of this.<\/p>\n<p style=\"font-weight: 400;\">Because while fitness is important on long rides, your ability to fuel properly often determines whether you finish feeling strong or spend the final hour fantasising about lying down in a hedge.<\/p>\n<h2><strong>TL;DR<\/strong><\/h2>\n<ul>\n<li>Start eating early, not when you&#8217;re hungry<\/li>\n<li>Aim for 60\u201390g of carbohydrates per hour<\/li>\n<li>Drink regularly throughout the ride<\/li>\n<li>Choose simple, familiar foods<\/li>\n<li>Avoid trying new products on big rides<\/li>\n<li>Heat increases the risk of stomach issues<\/li>\n<\/ul>\n<h2><strong>Eat before you&#8217;re hungry<\/strong><\/h2>\n<p style=\"font-weight: 400;\">One of the most common mistakes cyclists make is waiting until they feel hungry.<\/p>\n<p style=\"font-weight: 400;\">By that point, you&#8217;re already behind.<\/p>\n<p style=\"font-weight: 400;\">Your body can only absorb so much energy each hour, so it&#8217;s far easier to stay fuelled than to catch up later. A good rule is to start eating within the first 30\u201345 minutes of the ride, even if you feel perfectly fine.<\/p>\n<p style=\"font-weight: 400;\">Future you will be grateful.<\/p>\n<div class=\"shortcode-ys-post-pinup\"><article class=\"loop-simple post-171735 post type-post status-publish format-standard has-post-thumbnail hentry category-health-and-training tag-hydration\" data-postid=\"171735\" role=\"article\" data-post-id=\"171735\" data-word-count=\"456\" data-headline-length=\"32\" data-category=\"Health &amp; Training\" data-author=\"Jiri Kaloc\" data-published=\"2018-12-11T12:30:16+00:00\" data-published-day=\"Tuesday\">\n    <div class=\"entry-thumbnail article-thumbnail\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/profimedia-0295644909-1-150x150.webp\"><a href=\"https:\/\/www.welovecycling.com\/wide\/2018\/12\/11\/hydration-how-to-do-it-right\/\" class=\"image-holder\" target=\"_self\"><img decoding=\"async\" loading=\"lazy\" class=\"\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/profimedia-0295644909-1-1024x682.webp\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/profimedia-0295644909-1.webp 1178w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/profimedia-0295644909-1-300x200.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/profimedia-0295644909-1-1024x682.webp 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/profimedia-0295644909-1-768x512.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/profimedia-0295644909-1-272x182.webp 272w\" width=\"1024\" height=\"682\" sizes=\"auto, (min-width: 1200px) 300px, (min-width: 768px) 25vw, 100vw\" alt=\"hydration-how-to-do-it-right\"\/><\/a><\/div>    <div class=\"entry-meta\">\n        <a class=\"label label-secondary post-category\" href=\"https:\/\/www.welovecycling.com\/wide\/category\/health-and-training\/\" title=\"Health &amp; Training\">Health &amp; Training<\/a>\n    <\/div>\n    <div class=\"entry-details\">\n        <a href=\"https:\/\/www.welovecycling.com\/wide\/2018\/12\/11\/hydration-how-to-do-it-right\/\" class='entry-title-wrapper'>\n            <h3 class=\"entry-title\"><span>Hydration \u2013 How to Do It Right<\/span><\/h3>\n        <\/a>\n    <\/div>\n    <\/article>\n<\/div>\n<h2><strong>Keep foods simple<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Your digestive system is already working harder in hot weather. The last thing it wants is a surprise.<\/p>\n<p style=\"font-weight: 400;\">Most cyclists do best with familiar options such as:<\/p>\n<ul>\n<li>energy bars,<\/li>\n<li>bananas,<\/li>\n<li>rice cakes,<\/li>\n<li>gels,<\/li>\n<li>sports drinks,<\/li>\n<li>jam sandwiches.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Simple carbohydrates are generally easier to digest than foods loaded with fat, fibre, or protein.<\/p>\n<p style=\"font-weight: 400;\">The ride is not a food challenge.<\/p>\n<h2><strong>Hydration matters more than you think<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Summer riding creates a unique problem.<\/p>\n<p style=\"font-weight: 400;\">As temperatures rise, blood is diverted toward cooling the body, leaving less available for digestion. This is one reason stomach issues become more common on hot rides.<\/p>\n<p style=\"font-weight: 400;\">Drink regularly and consistently.<\/p>\n<p style=\"font-weight: 400;\">You don&#8217;t need to empty a bottle every 15 minutes, but you also don&#8217;t want to realise three hours into the ride that you&#8217;ve barely touched your fluids.<\/p>\n<h2><strong>Be careful with caf\u00e9 stops<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Cyclists love <a href=\"https:\/\/www.welovecycling.com\/wide\/2025\/10\/22\/the-five-personalities-of-a-cyclist-at-a-cafe-stop-in-october\/\" target=\"_blank\" rel=\"noopener\">caf\u00e9 stops.<\/a> Cyclists also love making terrible nutritional decisions at caf\u00e9 stops.<\/p>\n<p style=\"font-weight: 400;\">A giant cooked breakfast, extra cream-filled pastries, and three coffees might sound appealing after four hours on the bike.<\/p>\n<p style=\"font-weight: 400;\">Your stomach may have other opinions. For most riders, lighter options are easier to tolerate before heading back onto the road.<\/p>\n<h2><strong>Heat changes everything<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Foods that work perfectly in spring can become problematic in July.<\/p>\n<p style=\"font-weight: 400;\">High temperatures often slow digestion and increase the risk of:<\/p>\n<ul>\n<li>bloating,<\/li>\n<li>nausea,<\/li>\n<li>stomach cramps,<\/li>\n<li>feeling generally miserable.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">If you&#8217;re riding in significant heat, consider relying more heavily on:<\/p>\n<ul>\n<li>drinks,<\/li>\n<li>gels,<\/li>\n<li>softer foods,<\/li>\n<li>smaller portions eaten more frequently.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Your stomach tends to appreciate moderation.<\/p>\n<h2><strong>Practice your race nutrition<\/strong><\/h2>\n<p style=\"font-weight: 400;\">Many riders save race nutrition for race day. This is a fantastic way to discover that your digestive system strongly disagrees with your plan.<\/p>\n<p style=\"font-weight: 400;\">Long summer rides are the perfect opportunity to test:<\/p>\n<ul>\n<li>fueling amounts,<\/li>\n<li>hydration strategies,<\/li>\n<li>products,<\/li>\n<li><\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Nothing should make its debut appearance during an important event.<\/p>\n<h2><strong>The real secret<\/strong><\/h2>\n<p style=\"font-weight: 400;\">The best nutrition strategy is rarely the most exciting one.<\/p>\n<p style=\"font-weight: 400;\">It&#8217;s usually the boring approach:<\/p>\n<ul>\n<li>eat early,<\/li>\n<li>eat consistently,<\/li>\n<li>drink regularly,<\/li>\n<li>don&#8217;t experiment halfway through a six-hour ride.<\/li>\n<\/ul>\n<p style=\"font-weight: 400;\">Because while running out of fitness is unpleasant, running out of energy while sitting on a bicycle in 30\u00b0C heat is a truly special kind of regret.<\/p>\n<h2><strong>FAQ<\/strong><\/h2>\n<p style=\"font-weight: 400;\"><strong>How many carbohydrates should I eat per hour on a long ride?<br \/>\n<\/strong>Most cyclists should aim for around 60\u201390g per hour, depending on ride intensity, duration, and what their stomach can comfortably tolerate.<\/p>\n<p style=\"font-weight: 400;\"><strong>What are the best foods for long summer rides?<br \/>\n<\/strong>Simple, carbohydrate-rich foods such as bananas, bars, <a href=\"https:\/\/www.welovecycling.com\/wide\/2017\/08\/17\/famous-cyclists-recipes-rice-cakes\/\" target=\"_blank\" rel=\"noopener\">rice cakes,<\/a> gels, sports drinks, and sandwiches tend to work well for most riders.<\/p>\n<p style=\"font-weight: 400;\"><strong>Why does my stomach hurt during long rides?<br \/>\n<\/strong>Common causes include dehydration, eating too much at once, consuming unfamiliar foods, or riding hard in hot weather.<\/p>\n<p style=\"font-weight: 400;\"><strong>Should I eat if I&#8217;m not hungry?<br \/>\n<\/strong>Usually yes. Hunger often arrives after you&#8217;ve already started running low on energy.<\/p>\n<p style=\"font-weight: 400;\"><strong>Are energy gels necessary?<br \/>\n<\/strong>No. Many cyclists successfully fuel with ordinary foods. Gels are simply a convenient option when intensity or practicality matters.<\/p>\n<p style=\"font-weight: 400;\"><strong>How much should I drink on a summer ride?<br \/>\n<\/strong>It depends on temperature and sweat rate, but most riders need significantly more fluid in summer than they expect.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Long summer rides are wonderful. The sunshine is out, the roads are dry, the caf\u00e9 stops are frequent, and your [&hellip;]<\/p>\n","protected":false},"author":99,"featured_media":205606,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[1201,3116,9058],"global-categories":[3366],"class_list":["post-205603","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-hydration","tag-summer-cycling","tag-summer-nutrition","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What to Eat on Long Summer Rides<\/title>\n<meta name=\"description\" content=\"Long summer rides are wonderful. 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