Cyclists need a mix of fluids, carbohydrates, protein, fats, vitamins, and minerals. It is best to eat a balanced diet while focusing on your unique nutritional needs when you are training. Depending on your sport goals, you can try a combination of foods during training to determine what works best for you. Riders engaging in high intensity rides that extend beyond 90 minutes should be consuming 30 to 60 grams of carbohydrates in a 6 to 8% carbohydrate-electrolyte solution (about 6 to 12 fluid ounces) every 10 to 15 minutes throughout the cycling.