The Ultimate Guide to Cycling Gels: Boost Your Ride

Cycling gels are concentrated carbohydrate packets designed to fuel high-intensity rides and prevent bonking during long endurance efforts. Understanding when, how, and which gels to use can mean the difference between finishing strong and hitting the wall at mile 60 of your century ride.

What Are Cycling Gels?

Cycling gels (also called energy gels) are portable, easily digestible carbohydrate supplements packaged in single-serving pouches. They typically contain 20-30 grams of carbohydrates in semi-liquid form, providing quick energy without requiring solid food digestion.

Why Gels Instead of Real Food?

Fast absorption: Liquid carbs enter bloodstream in 10-15 minutes vs 30-45 for solid food
No chewing required: Easy to consume while riding hard
Portable: Fits in jersey pocket without crushing
Precise dosing: Known carb content for fueling strategy
Low fiber: Minimal GI distress compared to bars or whole foods

When to Use Cycling Gels

Rides Under 60 Minutes: Skip Them

Your body stores 90-120 minutes of glycogen for moderate-intensity riding. Short rides don’t deplete stores enough to require mid-ride fueling. Water is sufficient.

Rides 60-90 Minutes: Optional

For easy-paced rides, skip gels. For high-intensity efforts (threshold work, group rides, races), one gel at 45 minutes helps maintain power output.

Rides 90+ Minutes: Essential

After 90 minutes of riding, glycogen depletion begins affecting performance. Start fueling at 45-60 minutes and continue every 30-45 minutes to prevent bonking.

Racing: Strategic Use

Criteriums (30-60 minutes): One gel 15 minutes before start
Road races (2-4 hours): Gel every 30-40 minutes
Gran fondos/centuries: Gel every 45 minutes plus real food at rest stops

How Many Gels Do You Need?

The 30-60 Gram Rule

Target 30-60 grams of carbohydrates per hour during rides over 90 minutes. Individual needs vary based on:

Body weight: Heavier riders need more fuel
Intensity: Harder efforts burn more glycogen
Fitness level: Trained athletes metabolize fat better, sparing glycogen
Gut tolerance: Some riders can’t absorb 60g/hour without GI issues

Example: 3-Hour Endurance Ride

Total carbs needed: 90-180 grams (3 hours × 30-60g)
Gels required: 3-6 gels (assuming 25g per gel)
Timing: One gel every 30-45 minutes starting at 45 minutes

Types of Cycling Gels

1. Standard Carbohydrate Gels

Examples: GU Energy Gel, PowerBar PowerGel, Clif Shot

Carbs: 20-25g per serving

Ingredients: Maltodextrin, fructose, sometimes caffeine

Balanced glucose/fructose ratio for steady energy. Good for most riders and situations.

2. Isotonic Gels (No Water Required)

Examples: Science in Sport GO Isotonic, Maurten Gel 100

Carbs: 22-25g per serving

Pre-mixed with water to match blood concentration. Can be consumed without additional water, ideal for races where drinking is difficult.

3. High-Carb Gels

Examples: Maurten Gel 100 CAF 100, SIS Beta Fuel

Carbs: 40-60g per serving

Double the carbs of standard gels for riders who can tolerate high intake rates. Reduces number of gels needed but increases GI distress risk.

4. Caffeine Gels

Examples: GU Energy Gel (caffeine), Clif Shot (caffeine)

Caffeine: 20-50mg per gel

Adds mental alertness and perceived effort reduction. Save for final hour of long rides or key race moments. Limit to 200-300mg caffeine total to avoid jitters.

5. Natural/Organic Gels

Examples: Honey Stinger, Huma Chia Energy Gel

Ingredients: Fruit purees, honey, chia seeds

Real-food ingredients for riders avoiding artificial sweeteners. Slightly slower absorption than maltodextrin-based gels.

How to Use Cycling Gels Properly

Timing Protocol

Start early: Don’t wait until you feel tired. Begin fueling at 45-60 minutes.
Regular intervals: Set watch timer for 30-45 minute reminders.
Before climbs: Take gel 10-15 minutes before major climbs for energy peak.
With water: Drink 4-8oz water with each gel to aid absorption (except isotonic gels).

Consumption Technique

Tear open gel while coasting or on straight road
Squeeze half the gel into mouth, swallow
Sip water to wash down
Squeeze remaining gel, swallow
More water to finish
Pocket empty packet or trash properly

Pro tip: Tear corner off gel 5 minutes before you need it for easier one-handed opening while riding.

Common Mistakes to Avoid

Taking without water: Causes stomach cramps and slows absorption
Waiting until you’re bonking: Too late to recover, start earlier
Trying new gels on race day: Always test in training first
Taking too many too fast: Causes GI distress, stick to 1 per 30-45 minutes
Neglecting electrolytes: Gels provide carbs but not sodium—need sports drink or salt tabs

Best Cycling Gels by Category

Best Overall: GU Energy Gel

Price: $1.25-1.50 per gel

Industry standard with proven track record. Available everywhere, wide flavor variety, reliable performance. The gel everyone compares others to.

Best Taste: Huma Chia Energy Gel

Price: $2.00-2.50 per gel

Real fruit flavors, natural ingredients, pleasant texture. Premium price but worth it for riders who struggle with artificial gel flavors.

Best for Sensitive Stomachs: Maurten Gel 100

Price: $2.50-3.00 per gel

Hydrogel technology encapsulates carbs, reducing GI distress. Used by pro teams. Expensive but game-changing for riders who usually can’t tolerate gels.

Best Budget Option: PowerBar PowerGel

Price: $1.00-1.25 per gel

Solid performance at lower cost. Buy in bulk (24-packs) for even better value. Works as well as premium options for most riders.

Best Natural Option: Honey Stinger

Price: $1.50-2.00 per gel

Honey-based, organic ingredients, no artificial flavors. Tastes less chemical than standard gels while providing same carb content.

Alternatives to Gels

Energy Chews/Blocks

Examples: Clif Shot Bloks, GU Energy Chews

Gummy-candy format providing same carbs as gels. Pros: Better taste, easier to portion. Cons: Requires chewing, slower absorption.

Drink Mix Only

Examples: Skratch, SIS GO, Maurten Drink Mix

High-carb sports drinks (60-90g per bottle) eliminate need for gels. Pros: Continuous fueling, no GI issues. Cons: Need to drink large volumes, heavy bottles.

Real Food

Examples: Bananas, rice cakes, PB&J, dates

Whole foods work great for moderate-intensity long rides. Pros: Tastier, cheaper, more satisfying. Cons: Slower digestion, bulky to carry, difficult to eat at high intensity.

Training Your Gut for Gel Tolerance

Your digestive system needs training just like your legs. Many riders experience GI distress when starting gel use, but adaptation occurs over 4-6 weeks.

Gut Training Protocol

Week 1-2: One gel per ride on easy-paced 90-minute rides
Week 3-4: Two gels per ride, increase intensity slightly
Week 5-6: Full race-day fueling protocol (gel every 45 minutes)
Week 7+: Experiment with higher intake rates if desired

Always practice fueling during training rides that simulate race intensity. Your stomach behaves differently at threshold than at endurance pace.

Fueling Strategy for Different Ride Types

Century Ride (100 Miles, 5-6 Hours)

Pre-ride: Large breakfast 2-3 hours before, gel 15 minutes before start
During: Gel every 45 minutes + real food at rest stops + sports drink
Total gels: 6-8 gels

Criterium Race (45-60 Minutes)

Pre-race: Gel 15 minutes before start
During: Nothing (race too short and intense to fuel mid-race)
Total gels: 1 gel

3-Hour Endurance Training Ride

Pre-ride: Normal breakfast 2 hours before
During: Gel every 45 minutes starting at 60 minutes + sports drink
Total gels: 3-4 gels

4-Hour Gran Fondo with Climbing

Pre-ride: Large breakfast + gel before start
During: Gel every 30-40 minutes (higher intensity requires more frequent fueling)
Total gels: 6-7 gels

Cost Considerations

Price per gel: $1.00-3.00
Cost for 100-mile ride (8 gels): $8-24

High-volume training gets expensive. Cost-saving strategies:

Buy bulk: 24-packs reduce per-gel cost by 20-30%
Mix formats: Use cheaper chews or drink mix for training, save premium gels for racing
DIY options: Homemade gels from maltodextrin + fruit juice (requires prep time)
Real food for training: Bananas and rice cakes cost $0.30 vs $2.00 for premium gels

Final Recommendations

For Most Riders: GU Energy Gel or PowerBar PowerGel provides proven performance at reasonable cost. Start with variety pack to find flavors you tolerate.

For Sensitive Stomachs: Maurten Gel 100 or Science in Sport Isotonic gels minimize GI distress through specialized formulations.

For Natural Preference: Honey Stinger or Huma Chia gels use real-food ingredients without sacrificing performance.

For Budget-Conscious Training: Mix cheap gels/chews for weekday rides, save premium options for weekend long rides and races.

Start using gels on rides over 90 minutes, practice your fueling strategy in training, and never try new products on race day. Proper fueling with cycling gels will help you ride stronger, longer, and avoid the dreaded bonk.