31/08/2026
Your legs are not the only thing that needs training. Your gut does too.
Carbohydrate targets should match the duration and demands of the ride. AIS guidance uses 30–60 g per hour for endurance exercise lasting around 1–2.5 hours, with up to 90 g per hour for very long events when the athlete can tolerate it and uses multiple transportable carbohydrate sources.
The important part: do not jump from a low intake in training to a high target on race day.
Build the plan gradually on selected longer rides. Start with an amount you already tolerate, divide it into regular portions, and count carbohydrate from every source—gels, drink mix and food. Then note your energy, fluid intake and any bloating, nausea or urgency.
Rehearse in conditions that resemble the event, including pace and heat. A strategy that feels fine during an easy indoor spin may feel very different during a hard Malaysian outdoor ride.
Each WinSports Double Source Energy Gel provides 45 g carbohydrate from maltodextrin and fructose in a 1:0.8 ratio. Five flavours are available from MyLGCycling: Apple, Lemon Lime, Orange, Strawberry Lime and White Grape.
