How many gels do I need for a race: a distance guide for cycling and trail running
The pack is already sorted. Shoes, rain jacket, poles. But when it comes to loading the gels, the question always comes up: how many do I take?
Taking too few means running out of fuel at the critical moment. Taking too many is unnecessary weight and, in many cases, forcing yourself to take gels when your stomach no longer tolerates them well. The right answer depends on the distance, the intensity and your own metabolism — but there's a calculation base that works for most people.
This guide applies to both endurance cycling and trail running and ultra. The principles are the same; what changes is the rate of consumption.
The baseline: how many carbohydrates do you need per hour
Muscles in sustained aerobic effort consume between 40 and 90 grams of carbohydrates per hour, depending on intensity. For endurance efforts at a moderate pace — which is where most cyclists and trail runners operate — the optimal range is 60–75g/hour.
Each PICO FUEL gel provides between 41 and 47g of carbohydrates. That means 1.5 gels per hour covers the energy needs of most efforts. In practice, that translates to one gel every 30–40 minutes.
At high intensities — long climbs on the bike, fast trail sections — consumption can rise to 2 gels per hour. At low intensities, such as mountain hiking, it can drop to 1 gel per hour or less.
Distance guide: cycling
2–3 hour ride (60–90 km)
The most common format for weekend cyclists. In this format, the body still has glycogen reserves at the start, so you can wait until the first hour before starting on gels.
- Recommended gels: 2–3 gels
- First gel: at 45–60 minutes
- Following gels: every 30–40 minutes
Gran fondo or sportive (3–5 hours)
Here, nutrition strategy makes the difference. The last 30 minutes of a 4-hour ride are the hardest — and almost always due to lack of fuel, not fitness.
- Recommended gels: 4–7 gels
- First gel: at 30–45 minutes
- Following gels: every 30–40 minutes
- Supplement with bars or real food every 1.5–2 hours
Ultra sportive or long stage (+5 hours)
In efforts over 5 hours, gels can't be the only energy source. The stomach needs variety and the intestine can become saturated with simple carbohydrates. Alternate gels with solid food.
- Recommended gels: 6–10 gels
- Strategy: one gel every 45 minutes + real food every 2 hours
- Prioritise natural gels — they're easier to digest in prolonged efforts
Distance guide: trail running
Short trail (up to 25 km)
At short distances, many runners don't need gels if they set off well fuelled. But if the elevation is significant or the pace is high, a gel at mid-race can make a difference.
- Recommended gels: 1–2 gels
- Take them between kilometre 10 and 15
Mid trail (25–50 km)
The most popular format in Spain. From kilometre 25 glycogen starts to deplete — if you haven't taken anything up to that point, you'll finish with reserves at rock bottom.
- Recommended gels: 3–5 gels
- First gel: between kilometre 8–10
- Following gels: every 30–40 minutes or at high elevation points
Ultra trail (50–100 km)
In ultras, nutrition strategy is as important as training. The key is not to wait until you're hungry — when you feel hungry, you've already been in an energy deficit for 20–30 minutes.
- Recommended gels: 6–12 gels
- One gel every 40–50 minutes from kilometre 10
- Alternate with solid food at aid stations
- Reduce frequency if you have digestive issues — move to every 60 minutes and supplement with fruit or savoury snacks
Long distance ultra (+100 km)
At extreme distances, the body starts rejecting sweet flavours after many hours. Having several flavours available — and alternating them — helps maintain intake when the stomach no longer wants to know about sugar.
- Recommended gels: 10–18 gels
- Strategy: one gel every 50–60 minutes + constant real food
- The 18 PICOS MIX pack is the format designed exactly for this type of effort
Most common mistakes
Starting too late. The most frequent mistake. Many athletes wait until they feel the bonk before taking their first gel. By then, recovering glucose levels takes 15–20 minutes. Always start before you need it.
Taking too many in a row. Saturating the intestine with simple carbohydrates in a short time can cause digestive discomfort, especially in heat. Respect the timing and drink water between doses.
Not hydrating. Concentrated gels work best when accompanied by water. The intestine needs water to absorb carbohydrates correctly. A sip of water with each gel is enough.
Not testing them beforehand. Never try a new gel for the first time in a race. Train with the same gels you'll use in competition so your intestine adapts and you know how you react.
The pack for every distance
At PICO FUEL we've designed the packs with exactly these needs in mind:
- 12 PICOS MIX — Training ride: perfect for 2–4 hour rides or mid-distance trails
- 18 PICOS MIX — Endurance: gran fondo or 50 km trails
- 24 PICOS MIX — High Mountain: ultras, long stages, intense training weeks
All three formats include the three flavours in equal proportions — because in a long race, flavour variety is as important as energy.
