How many carbs per hour should I eat while cycling?

For rides under 75 minutes, carbs during the ride are optional. For longer efforts, aim for 60 g of carbohydrate per hour using a single carb source (glucose or maltodextrin), or up to 90 g per hour when you combine glucose and fructose in a roughly 2:1 ratio. The gut can absorb the two sugars through different transporters simultaneously, raising the ceiling significantly. Start at the lower end and train your gut over several long rides. Solid foods, gels, chews, and drinks all count toward the total, so pick formats that work for your stomach at race intensity.