Cycling Science

Longer rides take more than just leg strength and aerobic capacity. You need a plan to ensure that your body has the fuel and fluids to perform. Compatible Garmin devices keep you ahead of the curve with smart fueling alerts, delivering science-based nutrition and hydration guidance to help you ride stronger for longer.

Creating a power guide strategy in Garmin Connect unlocks smart fueling alerts for your next ride. Power guide is an advanced tool that analyzes course distance, elevation profile and key metrics, such as your FTP, to prescribe power targets across the course.

Projected ride time and intensity from your power guide strategy serve as key inputs for customizing your nutrition and hydration plan. Forecasted weather is another critical factor, with higher fluid intake recommended on hotter days when sweat rates rise to better regulate your core body temperature. Since weather forecasts change, make sure to sync your cycling computer with Garmin Connect on the day you’re riding in order to update your smart fueling alerts plan.

With your fueling strategy set, you have the confidence of knowing what you need to pack for your ride or pick up along the way. You can modify your settings to view fluid volumes in ounces or milliliters — and nutrition needs as grams or calories of carbohydrates. If you opt to bring something other than water, review your drink’s ingredients to optimize your fueling strategy. Many popular sports drinks contain carbohydrates, meeting both fueling and hydration needs at once.

Once your ride begins, smart fueling alerts appear at regular intervals, reminding you to sip or snack. Alerts are timed to ensure that your body gets what it needs when it needs it. Waiting until you are thirsty to drink can put you behind the curve, as feelings of thirst typically signal 1–2% dehydration, which translates into roughly a 5–10% loss of aerobic capacity.

Additionally, there are natural limits on how quickly your gut can absorb carbohydrates.

Tailored fueling strategies aren’t provided for shorter rides. Glycogen, stored in your muscles and liver, is a ready energy source that serves as your body’s natural fuel tank. The average adult stores 300–500 grams of glycogen, enough to keep you riding for 1–2 hours, depending on the intensity of your ride. Harder riding depletes this stored energy supply faster. When it comes to hydration on rides less than an hour, taking a water bottle along for comfort is always an option even when it isn’t necessary for supporting optimal performance.

Nutrition and hydration are the backbone of any successful ride, whether you’re tackling a century, out for adventure or just training. Regular intake of carbohydrates and fluids supports your body’s ability to sustain energy, maintain focus and recover effectively. Smart fueling alerts make it easier to stay on top of these needs, but as always, listen to your body.

With the right preparation, every ride can be an opportunity to push your limits.