Gels are weird at first. Slimy pockets of concentrated energy. But they work.
When To Use Them
Rides over 90 minutes. Shorter than that, your body has enough glycogen. Water is enough.
Intensity matters too. Easy spin doesn’t need fuel. Hard efforts burn through stores faster.
How Often
Every 45 minutes once you start. Maybe every 30 for really hard efforts. Don’t wait until you bonk.
One gel is roughly 100 calories and 25g carbs. That’s not much. Multiple gels per long ride.
The Caffeine Question
Caffeinated gels help later in rides. Save them for the back half. Too early and you peak too soon.
Know your caffeine tolerance. Some people get jittery. Others need it to function.
Taking Them
Practice before race day. Some people can’t stomach gels. Find out during training, not the event.
Water helps. Some gels are thick. Wash them down or they sit heavy.
Brands
GU is everywhere. Maurten is trendy and works. SIS is thin, goes down easy. Science in Sport for sensitive stomachs.
Try different brands. Flavor and texture vary wildly. Find what your stomach tolerates.
Alternatives
Blocks and chews if you hate gel texture. Real food for ultra-endurance. Gels are convenient, not mandatory.
