Frequently Asked Questions

Find answers to common questions about cycling nutrition, glycogen storage, carbohydrate needs, and how to use our calculator for optimal cycling performance.

Glycogen Basics

Learn about glycogen, how it's stored, and why it's crucial for cycling performance.

Nutrition Strategies

Discover optimal fueling approaches before, during, and after your rides.

Calculator Usage

Get help with using our calculator and understanding the results.

What is glycogen and why is it important for cyclists?

Glycogen is the stored form of carbohydrates in your muscles and liver. It's the primary fuel source for high-intensity cycling efforts. When glycogen stores are depleted, performance drops dramatically—a condition known as 'bonking' or 'hitting the wall.' Proper glycogen management is crucial for optimal cycling performance, especially during longer or more intense rides.

How much glycogen can the body store?

An average trained cyclist can store approximately 100-120g of glycogen in the liver and about 400-500g in the muscles (depending on muscle mass and training status). This equates to roughly 1,600-2,400 calories of energy. Carb loading can temporarily increase these stores by 20-50% in well-trained athletes.

What factors affect glycogen storage capacity?

Several factors influence glycogen storage capacity: muscle mass (more muscle = more storage), training status (trained athletes store more), diet (carb loading increases capacity), gender (men typically have higher capacity due to greater muscle mass), and genetics. Our calculator accounts for these variables to provide personalized estimates.

How accurate is the glycogen calculator?

Our calculator uses scientifically validated formulas based on body composition, training status, and exercise intensity. While it provides a good estimate, individual variations in metabolism, gut absorption, and training adaptations can affect actual carbohydrate needs. We recommend using the calculator as a starting point and adjusting based on your personal experience.

What's the difference between the simple and elaborate calculator?

The simple calculator requires minimal inputs (gender, age, height, weight, and ride details) and makes reasonable assumptions about your body composition and physiological factors. The elaborate calculator allows for detailed customization including body fat percentage, activity level, body type, and precise performance metrics for maximum accuracy.

Can I use this calculator if I'm not a cyclist?

While optimized for cycling, the calculator's principles apply to other endurance sports. However, the muscle recruitment patterns and energy demands differ between sports, so the results will be most accurate for cycling activities. For other sports, consider the results as a general guideline rather than a precise recommendation.

How much carbohydrate should I consume during a ride?

The amount varies based on ride duration and intensity. For rides under 60 minutes, your stored glycogen is usually sufficient. For 1-2 hour rides, aim for 30-60g of carbs per hour. For rides over 2-3 hours, 60-90g per hour is recommended. Very intense or long rides may require up to 90-120g per hour, which typically requires training your gut to handle this amount.

What types of carbohydrates are best during cycling?

For rides over 60 minutes, a mix of glucose and fructose in a 2:1 ratio allows for optimal absorption (up to 90g/hour). This is because these sugars use different intestinal transporters. Sports drinks, gels, chews, and easily digestible foods like bananas, rice cakes, or energy bars are all good options. Personal preference and gut comfort should guide your choices.

How do I carb load before an important ride or race?

Carb loading involves increasing carbohydrate intake for 1-3 days before a major event. Aim for 8-12g of carbs per kg of body weight daily, focusing on easily digestible sources. Reduce training volume during this period to maximize glycogen storage. The calculator's 'Carb Loaded' option accounts for this increased storage capacity in its calculations.

What should I eat after a ride to replenish glycogen?

Consume 1.0-1.2g of carbohydrate per kg of body weight within the first 30 minutes after exercise, when glycogen synthesis rates are highest. Include some protein (0.3-0.4g/kg) to enhance recovery. Continue with carbohydrate-rich meals every 2-3 hours for the next 4-6 hours. Easily digestible options include recovery drinks, fruit smoothies, sandwiches, or rice bowls.

What are the signs of glycogen depletion during cycling?

Common signs include a sudden drop in power output, heavy legs, difficulty maintaining pace, mental fatigue, inability to concentrate, irritability, and feeling unusually hungry or empty. These symptoms are often referred to as 'bonking' and indicate that your carbohydrate stores are critically low.

How can I prevent bonking during long rides?

Start with full glycogen stores by eating carbohydrate-rich meals in the days before. Begin fueling early in your ride, typically within the first 30-45 minutes. Consume carbohydrates consistently throughout the ride based on our calculator's recommendations. Stay hydrated and include electrolytes. Practice your nutrition strategy during training to find what works best for you.

Does fat adaptation reduce the need for carbohydrates during cycling?

Fat adaptation can increase fat utilization during lower-intensity efforts, potentially sparing some glycogen. However, high-intensity efforts (above 70-75% of VO2max) still rely primarily on carbohydrates. While fat adaptation may benefit ultra-endurance events, it typically doesn't eliminate the need for carbohydrate fueling during intense cycling and may impair high-intensity performance.

What is relative intensity and how does it affect carbohydrate needs?

Relative intensity is your normalized power divided by your functional threshold power (FTP). It represents how hard you're working relative to your maximum sustainable effort. Higher relative intensity dramatically increases carbohydrate utilization. At intensities below 50% of FTP, fat provides most energy. Above 85% of FTP, carbohydrates become the dominant fuel source, significantly increasing your fueling requirements.

How does the calculator estimate body fat percentage?

The elaborate calculator offers two methods: direct input if you know your body fat percentage, or calculation using the Navy method based on neck, waist, and hip circumferences. The simple calculator estimates body fat from BMI, which is less accurate but requires minimal input. Accurate body fat estimation improves the precision of muscle mass and glycogen storage calculations.

Why does the calculator ask about physiological factors?

Factors like activity level, body type, hormonal balance, and nutrition quality influence muscle mass development and maintenance. Since glycogen is stored primarily in muscle tissue, these factors help refine the estimate of your muscle mass and, consequently, your glycogen storage capacity. Each factor typically contributes a 1-3% adjustment to the final calculation.

Still have questions?

If you couldn't find the answer to your question, feel free to contact us. We're here to help you optimize your cycling nutrition and performance.