When you’re standing on the start line of a gravel race of 100 km or more, your energy plan is almost as important as your fitness. Without a clear plan for what you drink and eat, and when you do it, the risk of running out of energy along the way can increase – no matter how well you’ve trained.
Here you’ll get a concrete, evidence-based guide on how to create a simple but effective energy strategy for gravel racing, which you can test, adjust, and fine-tune on your training rides.
Gravel demands a sharp energy strategy
Gravel is not just road cycling on dirt. The surface can cost extra energy, there can be long distances between aid stations, and the pace often becomes more uneven with climbs, sandy sections, and technical segments where your heart rate rises and concentration needs to be high.
That means that:
- You can burn large amounts of carbohydrate over a long period of time
- It can be difficult to eat and drink when the terrain gets technical
- Small mistakes early on, like a forgotten gel or too little fluid, can matter more later in the race
That’s why energy planning can be an important part of your race plan on par with tire pressure and pacing. You place high demands on your body, and it can be an advantage to plan fuel and fluids so you’re better able to complete the distance.
Carbohydrates per hour as the framework for your energy plan
Within endurance sports, an intake range for carbohydrates is often used. For many gravel riders, roughly 40–90 g of carbohydrate per hour works as a practical framework, depending on intensity, heat, and how accustomed your stomach is to handling the intake.
A practical way to break it down is:
- Conservative level: 40–60 g per hour if you’re new to long races or often get stomach issues
- Ambitious level: 60–90 g per hour if you’re used to long rides and have trained your gut for a higher intake
Typical amounts per type of energy (approximately):
- Energy gel: About 20–25 g carbohydrate
- Chews: About 20–25 g carbohydrate per small pack or bar
- Energy bar Energy Snack: About 30–40 g carbohydrate
In practice, 60 g per hour could look like this, for example:
- An energy gel every 30 minutes (2 x 25 g = 50 g) plus a bit extra from your drink
- Or one Energy Snack every hour supplemented with gels or chews along the way
If you want to keep it simple, you can use Carbo Race energy powder as the base in your bottle and supplement with gels or chews as needed. That way you can get a more steady carbohydrate intake without all your energy having to come from solid or semi-solid food.
Carbo Race Mix 3 energy powder
Base and top-up make the energy plan easy to follow
A model many people use for gravel is to think of energy intake as a combination of base and top-up. This can make your decisions on the route simpler and can help you remember both food and drink.
The base can contribute to a continuous carbohydrate intake, while the top-up can be used as an extra boost during periods of high intensity.
Base with carbohydrates in the bottle
As a base, you can use a sports drink or energy powder in your bottle so you get carbohydrates every time you drink. This can make it easier to maintain a stable intake, especially when the terrain requires both hands on the bars and it’s inconvenient to handle bars.
If you want to dive deeper into how to use energy powder in your sports drink, you can read more here:
How to use energy powder in your sports drink
Top-up with gels, chews and bars
On top of the base, you can supplement with products that are easy to consume and adjust to the race pace and terrain. The key here is to find a combination that suits your stomach and your preferences, so you’ll still feel like eating later in the race.
For example, you can use:
- Gels on the hard sections or before long climbs
- Chews when you want something a bit more to chew without eating a whole bar
- Energy bars Energy Snack early in the race, where intensity is often slightly lower
Variation in both texture and flavor can make it easier to maintain intake during a long race. It can also be an advantage to combine liquid energy with something that feels more like solid food.
- Use energy gels as a practical carbohydrate source along the way: See all Energy Gels here
- Use energy bars Energy Snack for variation along the way: See energy bars Energy Snack here
The most important thing is that you decide in advance how many grams of carbohydrate per hour you’re aiming for and translate it into a specific number of gels, chews, and bars. Then you have a plan that’s easier to follow on the route.
Hydration and electrolytes in gravel
In gravel, you can be exposed to sun, wind, and heat for many hours, and here fluids and salts are important factors alongside carbohydrates. A typical starting point for many riders is:
- About 0.5–1.5 liters of fluid per hour, adjusted for temperature, intensity, and sweat rate
A strategy many use on hot days is to separate fluids and energy. This means that you:
- Use water or water with electrolytes for hydration itself
- Get most of your energy from gels, chews, bars, and possibly energy powder
That way you can adjust fluids as needed without necessarily increasing carbohydrate intake correspondingly when temperatures rise. It can provide a better opportunity to adapt to conditions and pace along the way.
Electrolytes, especially sodium, can help to:
- Support normal fluid balance during sweat loss
- Support a planned intake of fluids and salts on long days
A simple solution can be to have a bottle or hydration bladder with electrolytes ready for longer and hotter races.
See electrolytes to keep fluid balance stable
Race day examples for gravel
It can be easier to stick to your plan on the day if you have concrete examples to start from. Below you’ll find three scenarios you can use as a template and adapt to your own body, your equipment, and your experience.
Always adjust amounts to what you’ve tested on training rides so you know both your stomach and energy levels match your chosen strategy.
Energy plan for a two-hour gravel race
For a shorter, intense gravel race of around two hours, you can often choose the low to middle end of the carbohydrate range.
- Target: About 40–60 g of carbohydrate per hour
Example per hour:
- One bottle with Carbo Race as a base with about 20–30 g of carbohydrate
- One to two energy gels, for example 2 x 25 g = 50 g of carbohydrate
Before the start, you can plan like this:
- Two to three hours before start: A carbohydrate-rich meal with easily digestible food
- 10–15 minutes before: Optionally a small snack or a gel if you know you tolerate it at high intensity
Energy plan for a three to five-hour gravel race
In classic gravel races of 100–150 km, where you’re out for three to five hours, an energy and fluid plan can make a big difference in how you feel along the way. Here many will choose to sit in the middle of the carbohydrate intake range.
- Target: About 60–80 g of carbohydrate per hour
Example per hour:
- One bottle with Carbo Race with about 20–30 g of carbohydrate
- One energy gel with about 25 g of carbohydrate
- Two to three chews or half to a whole Energy Snack with about 20–30 g of carbohydrate
In this type of race, it can be an advantage to get a bit more solid food early while you still feel fresh and intensity is often lower. This could be rice, a banana, or an Energy Snack, for example. Later in the race, when you get tired and technical sections take up more attention, gels and chews can be easier for many to consume because they typically require less chewing.
Energy plan for ultra-long gravel races
On rides and races over five hours, for example ultra gravel or long event days, the need for planning and variation increases. Here many can benefit from moving toward the high end of the carbohydrate range if the stomach can keep up.
- Target: About 60–90 g of carbohydrate per hour
In practice, this often means combining several sources:
- Carbohydrate drink as a base in the bottle
- Gels for the hard sections and toward the finish
- Chews for a more steady intake when you want variety from gels
- Solid food early in the race that you know you can tolerate
It can help to set an alarm every 20–30 minutes so you remember to eat and drink when you get tired and more focused on the terrain than on energy intake. Also make sure to carry a bit of extra energy in your pockets for punctures, detours, or mechanicals that can extend your time on the route.
After a long race, it may be relevant to get carbohydrates and protein as part of a complete meal so the body has good conditions for normal recovery.
See recovery products for recovery after a gravel race
Train your gut and avoid classic mistakes
Many challenges in long gravel races are less about precise numbers and more about how well you’ve trained your body to handle your plan. Energy can be planned, but should also be tested in practice during training.
Some of the most common mistakes are:
- You wait too long before the first gel or bar and struggle to maintain energy intake after 2–3 hours
- You test a completely new strategy on race day without having tried it in training
- You drink too little at the start because it doesn’t feel hot yet
- You ride almost exclusively on gels without having accustomed your stomach to it well in advance
Use your longer training rides to:
- Practice the same energy plan you want to use for the race
- Adjust carbohydrates per hour up or down depending on how your stomach responds
- Test different combinations of gels, chews, and bars until you have a setup you feel confident with
If you want an easy way to try different products and find the combination that works for you, you can explore PurePower’s energy range for training and racing.
Energy collection for training and race
Frequently asked questions about an energy plan for gravel racing
What is bonking, and how do I avoid it?
Bonking is a state where the body’s glycogen stores become very low, and you may experience lower energy levels and concentration. Many try to prevent this by having a plan for carbohydrate intake, for example about 45–90 g of carbohydrate per hour, and by starting energy intake early in the race.
How much fluid should I drink in a gravel race?
A typical guideline is about 0.5–1.5 liters per hour depending on heat, intensity, and sweat rate. Adjust to the conditions on the day, and consider electrolytes in case of heavy sweat loss as part of your overall fluid plan.
How often should I eat during a long gravel race?
Many start within the first 15–30 minutes and aim to take in something every 20–30 minutes. This could be a gel every 30 minutes or a bar per hour supplemented with energy from your drink.
Should I separate hydration and energy intake?
It can be an advantage, especially in hot conditions. Use water or an electrolyte drink for fluids and separate sources of carbohydrate such as gels, bars, or energy powder. That way you can manage fluids and energy separately and adapt both as needed.
How many carbohydrates per hour are generally recommended?
Many gravel riders use 40–90 g of carbohydrate per hour as a practical framework. Start at the low end and gradually build up on training rides if you want to test whether your body can handle a higher intake without stomach discomfort.
What about electrolytes in gravel races?
Electrolytes, especially sodium, are part of the body’s normal fluid and salt balance. You can get electrolytes via drinks or food, and they can be relevant in hot conditions and long races with a lot of sweat loss.
See electrolytes to keep fluid balance stable
Can I ride on gels all day?
Some riders primarily use gels in periods when it needs to be quick and easy to consume. Many prefer to combine gels with solid food and chews earlier in the day for variety. Whatever you choose, it’s a good idea to test the strategy in training before using it for a race.
What is a good meal before the start?
Two to three hours before the start, you can aim for about 100–150 g of carbohydrates from easily digestible foods like rice, pasta, bread, or oatmeal. Avoid very fatty and heavy foods that can sit in the stomach for a long time.
Why do many start hard in gravel races, and what does it mean for my energy?
The field often starts at a high pace to find a good group early. This can make it relevant to start with topped-up energy stores and have a plan for early carbohydrate intake, even if the intensity is high.
Final thoughts on your energy plan
A good energy strategy for gravel racing isn’t about hitting a perfect number, but about having a realistic plan you can follow when the pace is high. With a clear framework for carbohydrates and fluids per hour, you can more easily focus on line choice, groups, and tactics.
Find your level for carbohydrates and fluids, build a simple model with base and top-up, and train your gut to handle the plan on your long rides. This can help you better maintain your planned pace and complete the race with a more stable energy experience.