Energy gels taste weird and feel weirder going down. But they work. Here’s the deal with cycling gels.
What They Actually Are
Concentrated carbohydrates in a squeezable packet. Usually maltodextrin, sometimes other sugars. The goal is fast-absorbing energy for long rides.
They’re not meal replacement. They’re rocket fuel for when you’re burning more than food can replenish normally.
When To Use Them
Rides over 90 minutes where you’re actually working. A casual spin doesn’t need gels. A three-hour endurance ride definitely does.
The rule of thumb: one gel every 45 minutes to an hour once you’re past the first hour of riding. Your body can only absorb so much at once.
How To Take Them
Always with water. Gels are concentrated. Without water, they sit in your stomach and make you feel terrible.
Take before you need it. If you’re already bonking, a gel helps but it’s too late to feel great. Stay ahead of the energy curve.
The Stomach Problem
Some people’s guts can’t handle gels. Test them on training rides before race day. The last thing you need is GI distress fifty miles from home.
Different brands have different formulas. If one brand wrecks you, try another before giving up on gels entirely.
Alternatives
Real food works fine for most rides. Bananas, rice cakes, fig bars. Slower to digest but easier on the stomach.
Gels are really for racing or hard training where you need calories fast and can’t deal with chewing.
Which Ones
GU is the classic. SIS Isotonic doesn’t require water (supposedly). Maurten is the fancy expensive option the pros use.
They all basically work. Pick one that doesn’t make you gag and stick with it.
