What Happens When We Under-Fuel on the Bike

Let’s talk about something we all tend to underestimate: fuel. Specifically, how much of it we actually need when we’re out riding.

It’s easy to think, “I’m just going out for an hour,” or “I’ll eat after the ride,” or even “I don’t want to feel too full.” But under-fueling especially if it becomes a habit, can impact you way beyond just feeling hungry mid-ride.

Here’s what really happens when we don’t give our bodies enough fuel on the bike:

1. You Bonk

“Bonking” isn’t just being tired. It’s that full body crash. Your legs won’t turn over, your brain gets foggy, and your mood tanks. Your body runs out of quick-access energy (glycogen), and it literally can’t keep going at the same pace. You might start the ride feeling fine, but the second half becomes a struggle, and that’s not a reflection of your fitness.

2. You Stop Progressing

When your body doesn’t get enough fuel during the ride, it’s already digging into reserves. That means post-ride recovery becomes harder and slower. You might feel extra sore, extra tired, or like your motivation tanks the next day. You’re not lazy. You’re just under-recovered.

3. Recovery Takes a Hit

You don’t need bike shorts, but we’ll be honest they make a big difference, especially on longer rides. A good padded short adds comfort in the saddle and helps prevent chafing.

So, What’s the Solution?

Fuel before, during, and after your ride. That could look like:

• A solid pre-ride meal or snack with carbs and protein

• 30–60g of carbs per hour on longer rides

• A recovery snack within 30–60 minutes after finishing

And most importantly: tune into how you feel. If you’re bonking, dragging, or snapping at your riding buddies, that’s your body asking for more.

Fueling isn’t just about calories it’s about respecting your body. Giving it the energy it needs is the fastest way to ride stronger, feel better, and actually enjoy the trails.

Don’t ride on empty. You deserve better than that.