Energy gel

A fast-acting gel primarily provides high-glycaemic-index sugars (dextrose, glucose, fructose) for immediate energy, whilst an endurance gel combines fast- and slow-release carbohydrates for a gradual release. Standard gels (Powerbar, SiS Go) provide 20 to 25 g of fast-absorbing carbohydrates, which take effect within 5 to 10 minutes. Long-distance gels (Overstims Hydrixir Ultra) also contain maltodextrin (a complex carbohydrate) and sometimes BCAAs to sustain performance for 3 hours or more with minimal fluctuations in blood sugar levels. For 5-hour cycle races, alternating between fast-acting gels during intense periods and endurance gels during moderate periods is an effective strategy.

Take the gel with 1 to 2 large sips of water (150 to 200 ml), never with an energy drink, and never whilst exerting maximum effort.Digestive problems (nausea, stomach cramps) mainly occur when the gel is swallowed dry without water, when it is mixed with a drink that is already sugary, or when it is taken during maximum exertion (blood is redirected to the muscles, away from the digestive tract). Take it 10 to 15 minutes before the planned intense effort (a mountain pass, the final stretch of a race) rather than in the middle of the effort. Taking it in small portions over 2 to 3 doses is easier to digest than a whole sachet in one go.

Caffeine is one of the few supplements whose ergogenic effectiveness has been scientifically proven. It takes effect within 45 to 60 minutes by blocking fatigue receptors (adenosine), reducing the perception of exertion and improving concentration. Effective doses range from 1 to 3 mg per kg of body weight, which equates to 70 to 200 mg for most cyclists. A caffeinated gel generally contains 50 to 100 mg of caffeine. The recommended strategy: avoid caffeine at the start of a ride to ensure it remains effective at the end of the effort or during key sections. Reserve 100 mg gels for the final stages of a cyclosportive or night-time sections. Always test during training before the event.

In practice, 1 gel every 45 to 60 minutes is the maximum recommended frequency for digestive tolerance. For a 5-hour ride, this amounts to a maximum of 4 to 5 gels, to be alternated with other sources (bars, bananas, energy drinks) to vary your intake and avoid overloading. The limit is not related to a metabolic risk but to digestive tolerance: too many concentrated simple sugars can cause osmotic diarrhoea. For cyclists with sensitive stomachs, limiting intake to 1 gel per hour and combining it with solid sources is more comfortable.

Liquid gels (Maurten, Torq) are easier to swallow and digest at high intensity, whilst thicker gels are more filling. During intense exercise, swallowing a thick gel requires more saliva and can cause gagging. Liquid gels go down more easily, especially when breathing through the mouth at high intensity. Thick gels or fruit purées (Gu, Powerbar, Apurna Fruits) are preferable at moderate paces where digestive conditions are better. In terms of taste, thick gels often offer more variety and complex flavours. Ideally, you should try out several textures during training to identify your preferences.

Yes, for moderate to low-intensity rides, natural foods work very well. Bananas (25 g of carbohydrates), dates (22 g for 3 dates), fruit paste (20 g), rice cakes (30 g), gingerbread (15 g per slice): these foods provide carbohydrates in a natural form that is well tolerated. Their downside: they require chewing and the production of saliva, which can be difficult during high-intensity exercise or in very cold weather. Gels are irreplaceable during periods of intense effort or when you need to act quickly. The combination of natural foods (as a base) + gels (at key moments) is the strategy adopted by most professional cyclists.

Yes, particularly if the gel is taken 20 to 30 minutes before setting off or outside of exercise. Reactive hypoglycaemia occurs when a large dose of fast-acting sugars triggers a spike in insulin, causing blood sugar levels to drop below normal. During exercise, this risk is greatly reduced because insulin is naturally suppressed and the muscles consume the glucose directly. Never take a gel within an hour of setting off (except within 5 minutes beforehand); opt for a balanced meal 2 to 3 hours beforehand. During the ride, taking a gel whilst exercising hard almost never causes reactive hypoglycaemia.

The rear jersey pockets and clips under the saddle or on the frame are the standard places. Gels are designed to withstand temperatures between -10°C and +40°C without deteriorating. In very cold weather, thick gels harden and become difficult to open and swallow: slipping them into the inner jersey pocket against your body keeps them at the right temperature. In very hot weather, liquid gels may expand slightly but remain usable. A gel pouch that clips onto the water bottle or handlebars makes them easy to access without rummaging through your pockets. Always check that your pockets and holders are easily accessible before a race.

Reputable brands have their products certified to the AFNOR NF V94-001 standard or through programmes such as Informed Sport. These certifications guarantee the absence of banned substances (steroids, undeclared stimulants, cross-contamination) at levels above detection thresholds. In France, the SFNS (French Society for Sports Nutrition) publishes a list of anti-doping certified products. For licensed competitors (UCI, FFC), using only Informed Sport certified products or equivalents is an essential precaution. Major manufacturers (Overstims, PowerBar, Maurten, Namedsport) regularly submit their products to these tests.