What three published guidelines say for your ride time, each on its own card. Add a weigh-in for your sweat rate.
Review in Sports Medicine: duration-based guidelines
60 g/hour
2–3 hours
Over 2:30: 150 g
Single or multiple transportable carbohydrates
Nutritional training highly recommended
Fig. 1 is for well trained athletes: “Aspiring athletes may need to adjust these recommendations downwards.”
Joint position statement: American College of Sports Medicine, Academy of Nutrition and Dietetics, Dietitians of Canada
30–60 g/h
During endurance exercise including ‘stop and start’ sports, 1–2.5 h
Over 2:30: 75–150 g
The statement adds: “Athletes should be referred to a registered dietitian/nutritionist for a personalized nutrition plan.”
Position stand on nutrient timing: International Society of Sports Nutrition
~30–60 g of carbohydrate/h
Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise
Over 2:30: ~75–150 g
in a 6–8% carbohydrate-electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min
Stated for high-intensity bouts, above 70% VO2max.
Sources differ at 2:30
Shown as each one publishes it. We don't pick or average.
General published guidance, not personal nutrition or medical advice, and not tested by us.
0.4 to 0.8 L/h
Over 2:30: 1.0–2.0 L
No hourly figure in the abstract
Weigh yourself before and after a training ride, nude or in minimal clothing, dried off. Sweat rate (L/h) = (weight before − weight after + fluid drunk − urine) ÷ ride time, from Baker 2017 (Gatorade Sports Science Institute), Sports Med.
Every published band, as printed
Jeukendrup 2014
| Duration | Carbohydrate | Type |
|---|---|---|
| 30–75 minutes | Small amounts or mouth rinse | Single or multiple transportable carbohydrates |
| 1–2 hours | 30 g/hour | Single or multiple transportable carbohydrates |
| 2–3 hours | 60 g/hour | Single or multiple transportable carbohydrates |
| > 2.5 hours | 90 g/hour | ONLY multiple transportable carbohydrates |
ACSM, AND and DC 2016
| Duration | Carbohydrate | Type |
|---|---|---|
| During brief exercise, <45 min | Not needed | – |
| During sustained high intensity exercise, 45–75 min | Small amounts including mouth rinse | – |
| During endurance exercise including ‘stop and start’ sports, 1–2.5 h | 30–60 g/h | – |
| During ultra-endurance exercise, >2.5–3 h | Up to 90 g/h | Products providing multiple transportable carbohydrates (Glucose:fructose mixtures) achieve high rates of oxidation of carbohydrate consumed during exercise. |
ISSN 2017
Stated for high-intensity bouts, above 70% VO2max.
| Duration | Carbohydrate | Type |
|---|---|---|
| Extended (> 60 min) bouts of high intensity (> 70% VO2max) exercise | ~30–60 g of carbohydrate/h | in a 6–8% carbohydrate-electrolyte solution (6–12 fluid ounces) every 10–15 min throughout the entire exercise bout, particularly in those exercise bouts that span beyond 70 min |
Long ride? Calories from power What to wear Gravel race prep checklist
Each publisher’s figures are copied from its own text and shown on their own, never averaged. Where rows overlap or sources differ, the page shows all of them. Read on 19 Oct 2026. Left out: Burke et al. 2011 (the abstract gives “~1 h”, “longer duration” and “>2.5 h” with no band edges; full text 403); the IOC 2010 consensus statement (no abstract, full text 403); an ACSM 2007 carbohydrate figure (abstract has none, full text 403); AIS fact sheets (pages now redirect or 404). Sources: Jeukendrup 2014; ACSM, AND and DC 2016; ISSN 2017; ACSM 2007 (fluid); Baker 2017 (sweat rate).