Why 120g of Carbs per Hour Isn’t a Magic Number — and How to Fuel Smarter
- Kenny Wilson
- 9 hours ago
- 4 min read
At Elevation Coaching, we talk a lot about fuelling — because no matter how strong your legs are, poor nutrition can undo your best training or race prep.
Over the past few years, a new obsession has taken hold: consuming 90–120 grams of carbohydrates per hour on the bike. You’ll hear it from pros, read it on gel packets, and see it debated endlessly online.
But does everyone need to fuel that aggressively? What’s the science behind it, and how do things like nitrates, caffeine, and hydration fit into the big picture?
Let’s break it down so you can fuel smarter, not just more.
The Rise of the 120g Rule
For years, endurance athletes were told to aim for about 60 g of carbs per hour, based on how the gut absorbs glucose via the SGLT1 transporter. But that was before we learned Why 120g of Carbs per Hour Isn’t a Magic Number — and How to Fuel Smarter about multiple carbohydrate transporters — a discovery that changed endurance fuelling forever.
When you combine glucose (or maltodextrin) with fructose, the body can use two different absorption pathways (SGLT1 and GLUT5). This allows for far greater uptake — up to 90–120 g/hr — without overwhelming the gut.
“Dual-source fuelling unlocked a new level of endurance performance — more carbs, less gut distress.”
That’s why most modern sports nutrition brands now design “dual-source” products with an optimal glucose-to-fructose ratio.
Why More Carbs Can Mean More Power
1. Performance That Lasts
High carbohydrate intake fuels sustained power output and delays fatigue — critical for long races or intense training blocks.
2. Glycogen Sparing
External carbs spare your limited muscle glycogen, keeping you fresher for key efforts later in a race or multi-day event.
3. Lower Perceived Effort
Even the taste of carbs can influence performance. Studies show that carbohydrate mouth rinsing reduces perceived exertion by activating reward pathways in the brain. Many of our coached riders over the years have questioned the carb-rinse on sustained aerobic power days... this is why!
The Gut: Your Hidden Training Partner
Jumping straight to 120 g/hr often backfires with bloating or nausea. The fix? Train your gut.
Start low: Begin around 60–70 g/hr and increase gradually.
Practice at race intensity: The gut behaves differently under stress.
Mix your sources: Aim for a glucose:fructose ratio around 2:1 or 1:0.8.
Coach’s Tip: Gut training takes time — treat it like threshold work. Build it progressively and test it before race day.
Recommended brands: Maurten, Precision Fuel & Hydration, SiS Beta Fuel, Neversecond.
Hydration and Electrolyte Balance
Carbohydrates are only part of the picture. Fluid balance is critical for absorption and performance.
Aim for:
500–750 ml fluid per hour
500–1,000 mg sodium per hour (depending on sweat rate)
Carb Periodisation: Matching Fuel to the Goal
Not every ride needs race-level fuelling. At Elevation Coaching, we use carb periodisation — adjusting fuelling to the session’s purpose.
“Fuel for the work required — not every ride needs 120 grams an hour.”
Strategic low-carb sessions can improve fat oxidation and metabolic flexibility, but avoid under-fuelling on high-intensity or key training days.
Beyond Carbs: The Power of Nitrates
One of the most exciting developments in endurance nutrition is nitrate supplementation, commonly through beetroot juice or leafy greens.
Nitrates boost nitric oxide production, improving oxygen efficiency and blood flow. The performance gains might only be 1–3%, but that can be the difference between holding a wheel or getting dropped.
How to use:
Take 6–8 mmol of nitrate (about 500 ml beet juice or 2 concentrated shots)
Timing: 2–3 hours before an event
Race week: Load daily for 3–5 days for stronger effect
Coach tip: Avoid antibacterial mouthwash — it kills the bacteria that convert nitrate to nitric oxide.
Other Tools in the Kit
Caffeine
Still one of the most reliable performance enhancers.
Dose: 3–6 mg/kg about an hour before racing
Benefits: Lower perceived exertion, improved alertness, and sometimes better fat metabolism
Test in training: Sensitivity varies!
Electrolytes & Sodium
Don’t underestimate sodium loss. Heavy or “salty” sweaters may lose 1,000 mg/L or more. Personalised sweat testing can fine-tune your hydration plan.
Other Supplements
Beta-alanine: May help with repeated surges or sprints.
Creatine: Useful for gym work or sprint training.
Adaptogens: Limited but growing research for recovery support.
Pre-Race & Race-Day Framework
“Plan your fuelling like your pacing — deliberate, practiced, and personal.”
The Future: Precision Fuelling
Cycling nutrition is heading toward individualization. Tools like continuous glucose monitors (CGMs), sweat sodium testing, and real-time data analytics are letting riders fine-tune fuelling like never before.
But even with new tech, the fundamentals haven’t changed:
Fuel early
Fuel consistently
Train your gut
At Elevation Coaching, we help riders integrate these principles into their training plans — combining science, real-world testing, and personal feedback to build fuelling strategies that actually work on the road.
Final Thoughts
The 90–120 g/hr carb strategy isn’t just hype — it’s the result of better understanding how the body uses fuel. But the goal isn’t to hit a number; it’s to find your optimal intake that keeps performance high and the stomach happy.
Experiment in training, record what works, and refine your approach. Your fuelling plan should be as individual as your power profile.
When you get it right, the difference is unmistakable — steadier energy, stronger finishes, and faster recovery.
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