Are You Carb Over-Loading?
In recent years, the endurance sports world has embraced a growing trend: pushing carbohydrate intake higher and higher. From group rides to Ironman events to the Tour de France, athletes are now reporting intakes of 180 to 220 grams of carbohydrate per hour—a massive leap from previous guidelines.
But here’s the critical question: Do you actually need that much?
The Rise of High-Carb Racing
The shift toward extreme fueling strategies has largely been driven by elite-level data. We now understand that the gut, like any other physiological system, can be trained to absorb more carbohydrates. Elite athletes in long events are pushing boundaries, with measurable performance gains.
Take Stage 9 of the 2025 Tour de France, where Jonas Rickaert rode nearly 3.5 hours at an average of 356 watts. His total caloric expenditure? Roughly 4,900 kcal. Even assuming 40% of that energy came from fat, that still leaves around 2,900 kcal from carbohydrate—or ~200 grams of CHO per hour. In that context, his fueling needs make complete sense.
But here’s the problem: Most athletes aren’t Jonas Rickaert.
The Above-Average Cyclist
Let’s compare Rickaert’s numbers to those of an “above-average” amateur cyclist—someone with a 4.0 W/kg FTP, likely a strong contributor on local group rides, capable of maintaining steady efforts, but not elite. If this rider goes out for a 3.5-hour ride, their average power might sit around 190 watts, leading to an energy expenditure of approximately 2,600 kcal.
Using the same assumption—40% fat, 60% carbohydrate—this rider would require roughly 1,560 kcal from carbohydrate over the session. That breaks down to ~110 grams of carbs per hour—and that’s if they aim to fully replenish all carbs burned, which isn’t always necessary or even feasible.
If the rider is less fit, the power drops, the calorie burn drops, and the carb need drops even further.
One Size Doesn’t Fit All
Here’s the issue: much of the advice being circulated today is based on what elite athletes are doing. But for most amateur cyclists, runners, or triathletes, those needs simply don’t align with their energy expenditure. High-carb fueling has its place, especially in racing and high-intensity sessions, but blindly chasing 120+ grams per hour can lead to unnecessary gut distress, weight gain, or just wasted effort.
Fueling Smarter, Not Just More
Before adopting elite-level fueling, consider these three critical variables:
- Total Energy Expenditure – Are you burning 5,000 kcal on your ride… or 2,000?
- Intensity of Effort – Higher intensity = greater carb reliance. But at endurance pace (Zone 2), fat can cover 35–55% of energy needs.
- Fueling Goals – Are you trying to maximize performance, or just complete the session feeling strong?
For many athletes, aiming for 60–90g of carbs per hour is both practical and effective. Jumping to 100+ g/hr should only happen after considering workload and practicing gut tolerance.
Carb Type & Delivery Matter, Too
If you’re struggling with GI issues at higher intakes, it may not be the quantity—but the form. Liquids and gels are generally absorbed faster than solids or semi-solids. Likewise, combining multiple carb sources (e.g., glucose + fructose) can improve absorption rates and reduce GI distress.
The Bottom Line
Elite athletes have exceptional fitness, metabolic flexibility, and massive energy demands. Their fueling needs are not representative of the average cyclist or runner. Yes, it’s exciting to see what’s physiologically possible—but it’s a mistake to blindly copy their strategies without considering your own needs.
Instead, evaluate your output, test what works, and fuel with purpose. The body is trainable—but it’s also unique. Train your gut, track your workload, and align your carbohydrate intake with your actual performance demands, not just what’s trending.
Are you uncertain about how to fuel and how many calories you actually need during your workouts? Let one of our coaches help you understand and dial in your nutrition plan.
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