Sugar-rich gels get a bad rap from some riders but they have their place, and mountain bike coach Chris Kilmurray explains how to use them and when to grab a gel.
1. Know when to take them
Only consume gels after the first hour of exercise — unless it’s very intense!
2. Drink water
Always drink water with them, or make sure to buy isotonic gels.
3. Don't rely on gels alone
Ensure you have real food, energy bars and/or an energy drink as well. Gels should form only part of your nutrition strategy.
4. One per ride
As a rule of thumb, one gel a ride is enough for an MTBer if you have other food sources.
5. Check the carbs
Read the label and see how much carbohydrate is in each gel. Usually it’s up to 25g. You seldom need more than 90g an hour.
6. Timing
Timing is key. Most gels take 15 minutes to digest, so plan accordingly.
7. Watch the caffeine
Many gels contain caffeine — great at the end of ride, but a bad idea on an empty stomach.
8. Keep it real
Only buy gels that contain NO artificial sweeteners. Your stomach will thank you.
Three of the best
HIGH5 IsoGel Plus
The ultimate all-in-one gel. Multiple types of carbohydrate for a happier stomach, added water for a smoother texture and easy swallow, and just enough caffeine to keep you alert and sharp. Winning!
SiS WHEY20
Not an energy gel but a ‘protein’ gel to be used after training, as a snack or during long days out. One of the new breed of gels that cover more than just your sugar hit.
TORQ Gel
A 2:1 blend of carbohydrates. Natural flavourings and loads of flavours (rhubarb & custard, anyone?) make this a top choice.