Easy Bike Assistant: How much to eat and drink on the ride?

Food and drink plan for a bike ride: how much carbohydrate and fluid per hour, how many gels, bars and bottles to take and where to eat, from your GPX route, your power and the temperature.

Upload a route or enter its details, then add your power, weight and the temperature. You will see how much to eat and drink, what to take and where on the route to eat.

• Take a few sips every 15–20 minutes, before you feel thirsty.
• Before the start: a carbohydrate meal 2–3 hours beforehand.

An estimate for a healthy rider following the ACSM guidelines and Jeukendrup (2014), not medical advice. Needs differ from person to person: try the plan on a training ride before an important one.