No, professional cyclists do not universally consume 105 grams of carbohydrate every hour. That figure documents Richard Carapaz's fueling during one 2025 Giro d'Italia stage, according to Bicycling. Hourly carbohydrate intake means the total carbohydrate from food and drinks consumed per hour of racing. For professionals, 105 g/hour is plausible, but it is a stage-specific strategy rather than a rule.
Table of Contents
- What did 105 grams per hour look like?
- Is that amount now normal in professional racing?
- What do riders consume across an entire stage race?
- Should recreational cyclists copy 105 g/hour?
What did 105 grams per hour look like?
Carapaz reportedly maintained that intake during his Stage 11 victory. The stage lasted four hours and 35 minutes, producing a total of roughly 475 grams of carbohydrate. He did not get those carbohydrates from one product.
His race supply included gels, chews, bars and sports drink, spreading the total across foods and fluids that could be consumed while riding. The number therefore describes a planned combination of products over several hours. It does not mean eating 105 grams at the top of every hour or relying on 105 grams of solid food.
Is that amount now normal in professional racing?
The 2026 UCI Sports Nutrition Project review reports that contemporary WorldTour riders commonly consume 90–120 g/hour. Riders may target at least 120 g/hour on demanding stages as racing intensity and gut-training practices increase, according to the International Journal of Sport Nutrition and Exercise Metabolism. That range makes 105 g/hour credible, but not universal.
A rider's target can change with the stage duration, intensity, course, environment, team role and individual characteristics. Even the UCI review's examples vary by race demands. Its sample target for a 5.5-hour Grand Tour stage is 90–120 g/hour, while a separate five-hour race-intensity example uses 90 g/hour.
What do riders consume across an entire stage race?
Recorded intake can fall well below the highest modern targets. A case study following one male WorldTour rider through 20 stages of the 2021 Vuelta a España found an average of 69±18 g/hour, with individual stages ranging from 41 to 106 g/hour. Intake increased with workload, according to the Sports Performance & Science Reports case study.
This variation matters more than any headline number. A hard, decisive stage can justify substantially more carbohydrate than a stage with lower demands or a different tactical assignment. High on-bike intake also does not guarantee that a rider meets total daily energy needs. In the first reported Tour de France Femmes energetics case study, one WorldTour rider averaged 84 g/hour during stages yet had an estimated daily energy deficit of 2,326 calories and lost 2.2 kg, as documented by the Louisiana State University repository.
Should recreational cyclists copy 105 g/hour?
Not automatically. Professional targets reflect professional workloads, planned product supplies and practiced tolerance.
A nutrition partner for Visma–Lease a Bike specifically warned that cyclists need to "train the gut" before attempting 120 g/hour. A recreational rider considering higher intake should: Gut training is part of the preparation, so the first practical step is testing the planned products and schedule on an ordinary training ride.
- Treat 105 g/hour as a reference point, not a required minimum.
- Match fueling to the ride's duration, intensity, course and conditions.
- Count carbohydrate from every source, including drink, gels, chews and bars.
- Practice the intended combination and timing during training.
- Avoid debuting a 105–120 g/hour plan during an important race or event.
