Calorie Tracking for Cyclists

Cycling Calorie Burn

Calories burned per hour for a 150 lb cyclist:

Fueling by Ride Duration

Under 60 minutes:

• Water is usually sufficient
• No on-bike fueling needed
• Normal meals before/after

60-90 minutes:

• Water + electrolytes
• Small snack if intensity is high
• 30-40g carbs during ride

90+ minutes:

• Essential to fuel during ride
• 40-60g carbs per hour
• Electrolytes especially in heat

On-Bike Nutrition Options

• Energy gels: 100 cal, 25g carbs, easy to consume
• Energy bars: 200-300 cal, more substantial
• Bananas: 100 cal, natural, cheap
• Fig bars: 100 cal each, real food
• Sports drinks: Hydration + carbs together
• Homemade rice cakes: Popular in pro peloton

Pre-Ride Meals

2-3 hours before:

• Carb-focused meal
• Moderate protein
• Low fat/fiber (avoid GI issues)
• Example: Oatmeal + banana + toast

Morning rides (no time for full meal):

• Banana + peanut butter
• Toast with jam
• Start fueling early in the ride

Post-Ride Recovery

• Within 30-60 minutes: 20-30g protein + carbs
• Chocolate milk is an excellent recovery drink
• Replace fluids: 16-24 oz per pound lost
• Don't skip — Recovery nutrition improves next ride

Weight Loss While Cycling

Common mistake: Eating everything because "I burned it."

• Calorie trackers overestimate cycling burn
• Don't eat back 100% of exercise calories
• Fuel your workouts, but don't use them as license to overeat
• Post-ride hunger is real — plan meals in advance

Sample Century (100 mile) Day

• 5 AM: Large breakfast — pancakes, eggs, fruit (800 cal)
• During ride (6+ hours): 300-400 cal/hour = 2,000+ cal
• Post-ride: Large meal + recovery shake (1,000 cal)
• Evening: Normal dinner (700 cal)

Total: 4,500+ calories on big ride days