Cycling and bikepacking food: what to eat on long rides

Written by James Frost, founder of Flaming Phoenix and the maker of Phoenix Bars. Updated November 2026.

Quick answer: On rides of one to 2.5 hours, aim for 30 to 60g of carbohydrate an hour, and up to 90g an hour on longer rides, which is the range in the American College of Sports Medicine's 2016 position statement on nutrition and athletic performance. Pick compact food you can eat one-handed, such as bananas, jelly sweets, malt loaf, wraps and dense bars, because a multi-day bikepacking trip can burn 3,000 to 6,000 calories a day.

In this guide

• When food starts to limit a long-distance ride
• The calorie maths of cycling and bikepacking
• How many carbs per hour on the bike
• Why calorie density matters on a bike
• What makes a food work on the bike
• How Phoenix Bars can be used for cycling and bikepacking
• Fuelling strategies by ride type
• Practical suggestions for daily use
• What to eat before a long ride
• Frequently asked questions

This guide explains why calorie intake is the defining nutritional challenge of long-distance cycling, why calorie density per gram matters when carrying food on a bike, and how to build a fuelling strategy that works across training rides, audax events, bikepacking trips, and ultra-distance races.

I make Phoenix Bars, high calorie bars built to fit as many calories as possible into a small, light bar, so I have an interest here; the fuelling advice applies whatever you carry. For broader guidance on fuelling across all ultra-endurance disciplines, see the Ultra-Endurance and Expedition Nutrition Guide.

Last reviewed: November 2026

Long-distance cycling burns calories for more hours at a stretch than almost any other endurance sport. A rider on a multi-day bikepacking trip, an audax event, or an ultra-distance race can burn between 3,000 and 6,000 calories per day depending on intensity, terrain, body weight, and conditions. That is roughly double the calorie intake of a normal day, sustained for days or weeks at a time.

Every experienced cyclist knows that long rides demand more food. The hard part is actually consuming enough calories while riding, carrying enough food between resupply points, and maintaining the ability to eat when fatigue, nausea, and palate fatigue make food unappealing.

Many riders who fail to finish long events, or who fade badly in the final stages, are simply under-fuelled. The gap between calories burned and calories consumed accumulates over hours and days until performance collapses.

This guide is for any cyclist who rides long enough that nutrition becomes a limiting factor: audax riders, bikepackers, ultra-distance racers, multi-day tourers, and anyone who has bonked badly enough to know they need a better plan.

When food starts to limit a long-distance ride

On a short ride of an hour or two, your body can rely largely on stored glycogen. Nutrition strategy barely matters. Eat what you like, or eat nothing at all.

Once a ride extends beyond three or four hours, glycogen stores deplete and your body increasingly depends on the calories you consume during the ride. From this point on, how much you eat determines how well you ride.

On multi-day rides, the equation shifts further. You are not just fuelling the current day's effort. You are also replenishing what yesterday's riding consumed and building reserves for tomorrow. If calorie intake consistently falls short of calorie expenditure, the deficit accumulates. By day three or four, you are riding on empty, and the consequences are predictable: dropping power output, inability to sustain tempo on climbs, cognitive fog, mood collapse, and eventually the inability to continue.

Over multiple days, the riders who perform best are often simply the ones who eat the most consistently.

The calorie maths of cycling and bikepacking

A cyclist riding at moderate intensity burns roughly 500 to 700 calories per hour, depending on body weight, speed, terrain, and conditions. Our cycling calorie calculator works out your own figure from your weight and speed or power. Add this to a baseline metabolic requirement of around 2,000 to 2,500 calories per day, and the total daily calorie need on a long ride becomes substantial.

For a rider spending six hours in the saddle: approximately 5,000 to 6,500 calories needed per day. For a rider spending ten or more hours riding, as in an ultra-distance race or loaded bikepacking trip: 6,000 to 8,000+ calories.

Most riders find 200 to 300 calories an hour comfortable while riding, and the American College of Sports Medicine's upper target for long efforts is 90g of carbohydrate (360 calories) an hour, meaning a significant portion of calorie intake has to happen during stops, at camp, or overnight. The more calorie-dense your food is, the easier it is to close the gap between what you burn and what you eat, both on the bike and off it.

How many carbs per hour should you eat on a bike?

The American College of Sports Medicine's 2016 position statement, written with the Academy of Nutrition and Dietetics and Dietitians of Canada, recommends 30 to 60g of carbohydrate an hour for efforts of one to 2.5 hours and up to 90g an hour beyond about 2.5 hours. Rides under about 75 minutes need little or nothing. Intakes near 90g an hour need a mix of glucose and fructose and a gut that has practised it, so many riders start nearer 60g and build up over a few months of long rides.

A 2026 review in The Journal of Nutrition by James Morton and colleagues suggests trained athletes may be able to use up to 120g an hour, and many professional riders now take that much, but the authors say the performance benefit of going above 90g is not yet proven. The UCI's cycling nutrition guidance uses the same 30 to 60g and roughly 90g bands, so 90g remains a sensible ceiling for most riders.

The table turns those figures into totals for typical rides. Calories here are from carbohydrate only, at 4 calories per gram.

Why calorie density matters on a bike

Calorie density is how many calories a food delivers per gram. For cycling and bikepacking, it determines two things: how much weight you carry and how quickly you can get calories in.

A standard energy gel delivers 80 to 100 calories in a 30 to 40g packet. A typical flapjack or energy bar delivers 150 to 250 calories; our comparison of the best energy bars for long distance cycling lists them brand by brand. A single Phoenix Bar delivers up to 557 calories in only 120g, roughly 4.6 calories per gram.

The table compares common ride foods using typical UK pack values. Figures are approximate and vary by brand.

Nuts and cheese win on weight but carry little carbohydrate, so they suit camp and slow climbs better than hard efforts. Sweets and gels are the reverse: fast carbohydrate, but heavy for the calories over a multi-day trip.

The weight implications are significant on a bikepacking trip. If you need 3,000 calories of on-bike food per day and your food averages 2 calories per gram, you are carrying 1.5kg of food. At 4.6 calories per gram, the same calorie load weighs roughly 650g. Over a five-day trip, that difference adds up to over 4kg of pack weight.

For audax and ultra-distance racing, the time implications matter too. Eating a Phoenix Bar, with up to 557 calories, takes a fraction of the time required to eat the same number of calories from gels, smaller bars, or sandwiches. Less time eating means more time riding or resting.

What makes a food work on the bike

Not every calorie-dense food is practical for cycling. The food needs to work in the specific constraints of riding: on the move, from a jersey pocket or frame bag, often one-handed, and over many hours where palate fatigue becomes a real problem.

High calories per gram. This is the primary selection criterion for any food carried on a long ride. More calories per gram means less weight for the same energy.

Easy to eat while riding. Food that can be eaten with one hand, does not require a knife or spoon, and does not fall apart is far more likely to actually get consumed on the bike. Food that requires stopping to eat effectively reduces riding time.

Does not melt, freeze, or crumble. Gels become impossible to open in cold conditions. Chocolate melts in summer. Many bars shatter in sub-zero temperatures. Food needs to remain edible across the full range of conditions a long ride might encounter.

Does not cause palate fatigue. After eight hours of sweet gels and sugary bars, most riders reach a point where they cannot face another sweet mouthful. Food with milder, more neutral flavours sustains appetite across longer timeframes than intensely sweet alternatives.

Shelf-stable and durable. Food carried in a frame bag or handlebar roll for days needs to survive compression, heat, cold, and moisture without spoiling or disintegrating.

Provides a mix of macronutrients. Pure sugar is fast carbohydrate, but large amounts of it can upset the gut. Food that combines carbohydrates with fat and protein releases its calories over a longer window, which suits hours of steady riding.

How Phoenix Bars can be used for cycling and bikepacking

Phoenix Bars started as my idea for a ration bar that packs as many calories as possible into a small, light bar, which is exactly what a long ride needs: a format that survives real-world conditions and stays easy to eat over extended efforts.

Phoenix Bars deliver up to about 4.6 calories per gram, which puts them among the more weight-efficient ready-to-eat foods you can carry on a bike. Adam Eustace, bikepacking across Vancouver Island, found they "Didn't break up in my bag", and they can be eaten one-handed while riding. The six flavours are deliberately mild, which is what you want on day three of a multi-day event, when sweet gels have started to turn your stomach.

Phoenix Bars can be eaten in three ways on a ride:

Whole or in large pieces. Eat a whole bar during a stop or break it into halves or thirds and eat them over 30 to 60 minutes of riding. Each bar delivers the calories of five to seven standard gels.

Broken into smaller pieces for grazing. Break a bar into bite-sized pieces and store them in a top-tube bag or stem bag for continuous on-bike fuelling. This mirrors the "eat little and often" approach that works best for sustained endurance output.

As a porridge at camp or during a stop. Adding water to a Phoenix Bar creates a calorie-dense porridge. This is particularly useful at camp, during overnight stops, or at checkpoints where a proper meal helps recovery and morale. All you need is water and a mug: no pan, no cooking and almost no washing up.

Each bar carries up to 557 calories in only 120g and keeps for up to two years, so a few can live in a frame bag between rides.

"As an ultra endurance cyclist, I've been searching for that one nutrition product I can consistently use to fuel multi-day races and sustain peak performance. Gels, nuts, sweets, Clif bars: they all work to an extent but each have their downsides. I tried Phoenix Bars for the first time during the 2024 Trans Alba race in Scotland. The impact and boost each bar gave to my body was amazing."

"I used a couple of Phoenix Bars on a 24-hour cycle recently and was impressed with the taste and how easily they went down. I find it hard to pack in calories in endurance events, as my stomach usually starts playing up, but these flapjacks didn't cause any problems."

Fuelling strategies by ride type

Each type of long ride puts different demands on the food you carry.

Audax (200km to 600km). Audax events typically last 12 to 40 hours, with control points at regular intervals where food is available. The main challenge is maintaining consistent calorie intake between controls and avoiding the late-event energy collapse that comes from under-fuelling in the first half. Carrying two Phoenix Bars gives you up to 1,114 calories of reliable, compact backup that does not depend on what is available at controls; add a third for 400km and longer. Eat portions steadily between stops, and treat control-point food as a top-up.

Bikepacking (multi-day, self-supported). Bikepacking combines endurance cycling with the added weight of gear. Every gram of food weight matters. At up to about 4.6 calories per gram, Phoenix Bars keep that weight down. For a three-day trip with limited resupply, carrying ten Phoenix Bars (1.2kg) provides up to 5,570 calories of shelf-stable, no-cook food. The porridge format also means a breakfast or camp meal is possible with just water, no pots or cleaning required.

Ultra-distance racing (1,000km+). Ultra races like the Transcontinental, Pan Celtic Race, or North Cape 4000 last days or weeks. The defining challenge is eating enough, day after day, when fatigue and nausea make food repulsive. Phoenix Bars work well here because their mild flavour is less likely to trigger the palate fatigue that very sweet gels and bars can cause after several days. A practical approach is to carry Phoenix Bars alongside convenience-store food, using the bars as a calorie-dense baseline and supplementing with whatever real food you find on the route.

Training rides (4+ hours). Long training rides are the place to test your nutrition strategy. Carrying a Phoenix Bar on a four-hour ride and eating it in portions teaches you how your gut responds and how the calorie density affects your energy levels compared to your usual fuelling approach. Do not race on a nutrition plan you have not tested in training.

Sportives and gran fondos. Most sportives have well-stocked feed stations, so carrying large amounts of food is less critical. A single Phoenix Bar in a jersey pocket provides an emergency reserve of up to 557 calories that weighs 120g, a fraction of a full bottle. If a feed station is closed, under-stocked, or the queue is too long, you have a reliable backup.

Practical suggestions for daily use

Pre-ride breakfast. Make a Phoenix Bar into porridge with milk or water for a breakfast of more than 500 calories that takes two minutes. This is particularly useful for early starts where cooking a full breakfast is not practical.

On-bike fuelling. Break a bar into pieces and eat them steadily over one to two hours. This delivers up to 557 calories in a way that is gentle on the gut and does not require stopping.

At control points and checkpoints. Eat real food when it is available, and save your Phoenix Bars for the stretches between. The bars are most valuable when other food is not accessible.

Camp meals. The porridge format means a Phoenix Bar plus water equals a meal of up to 557 calories with zero cooking equipment beyond a cup. For stoveless bikepackers, this is a significant advantage.

Drop bags. For events that use drop bags or resupply parcels, Phoenix Bars are an ideal drop-bag item: shelf-stable, compact, calorie-dense, and ready to eat immediately. The same logic applies to self-sufficient stage races like the Marathon des Sables, where you carry all your own food for the race.

Emergency reserve. Always carry at least one Phoenix Bar as an emergency calorie reserve. If you bonk, get lost, or your ride takes significantly longer than planned, up to 557 calories in your pocket can be the difference between getting home and calling for a lift.

With a subscription. For riders who train and race regularly, a subscription ensures a consistent supply without having to reorder before each event.

What should you eat before a long bike ride?

The same 2016 American College of Sports Medicine statement suggests 1 to 4g of carbohydrate per kilogram of body weight in the one to four hours before exercise lasting more than an hour. For a 70kg rider that is 70 to 280g: the smaller end suits a light breakfast an hour out, the larger end a full meal three or four hours before an event start.

Porridge with a banana and honey, or toast and jam, covers most riders. Keep fat and fibre lower than usual on race morning.

Related guides

You may also find these guides helpful:

• Ultra-Endurance and Expedition Nutrition Guide
• How To Use Phoenix Bars
• Marathon des Sables Nutrition
• High Altitude Mountaineering Nutrition
• Ocean Rowing Nutrition
• Military Field Nutrition
• Calorie-Dense Foods: What They Are and When They Help

Frequently asked questions

How many calories do I need per day when bikepacking?

Most bikepackers burn between 3,000 and 6,000 calories per day depending on hours in the saddle, terrain, load weight, and conditions. A rider spending six hours at moderate intensity needs roughly 5,000 to 6,500 calories per day. Your baseline metabolic rate plus approximately 500 to 700 calories per hour of riding gives a reasonable estimate.

How many calories per hour should I eat while cycling?

The American College of Sports Medicine's 2016 guidance of 30 to 90g of carbohydrate an hour, depending on ride length, works out at roughly 120 to 360 calories an hour. Eat little and often: small, regular amounts sit better than big ones spaced out. One Phoenix Bar eaten in pieces over 90 minutes delivers up to about 370 calories and 44g of carbohydrate an hour.

How much should I drink on a long bike ride?

The American College of Sports Medicine's fluid guidance aims to keep sweat losses below about 2% of body weight, so a 70kg rider should finish no more than about 1.4kg lighter than they started. Weigh yourself before and after a long training ride: each kilogram lost is roughly a litre of sweat not replaced, which tells you how much more to drink per hour next time.

What is the best food for bikepacking?

The best food for bikepacking maximises calories per gram while remaining easy to eat, shelf-stable, and palatable over multiple days. Nut butters, cheese, tortillas, dried fruit, and calorie-dense bars are all effective. Salted peanuts reach about 6 calories per gram, shop-bought flapjack about 4.5, and Phoenix Bars about 4.4 to 4.6.

Do Phoenix Bars work in cold weather?

Customers who have used them in deep cold say yes: Shaun Weston found them "Easy to eat, even at -45c" on a South Pole expedition. Most standard energy bars and gels freeze solid or become impossible to open in extreme cold.

Do Phoenix Bars melt in hot weather?

Dylan Hubble, who used them during Race Around Rwanda 2026, said they "did not melt into a mess". Chocolate-coated bars and plain chocolate are the ones to keep out of a hot jersey pocket.

Buy Phoenix Bars

If you have any questions about using Phoenix Bars for long-distance cycling, bikepacking, or audax events, contact me directly. I am always happy to help.

James Frost

Founder, Flaming Phoenix

jfrost@flaming-phoenix.co.uk

07990 519422

Sources: American College of Sports Medicine, Academy of Nutrition and Dietetics and Dietitians of Canada, joint position statement on nutrition and athletic performance (2016); Morton and others, From Metabolism to Medals, The Journal of Nutrition (2026); UCI Sports Nutrition Project, cycling nutrition guidance; Regulation (EU) No 1169/2011, Annex XIV, as retained in UK law; typical UK pack labels for the foods in the table.