With the trend of cyclists trying to consume more carbohydrates while riding to increase their cycling performance, the main question is: where should you store carry your fuel when riding?
Proper fuelling is crucial for maintaining energy levels and performance during a bike ride, whether you’re going for a short spin or an all-day adventure. Knowing where to store your nutrition and fuel can make it easier to access, keep your bike balanced, and even improve aerodynamics. In this guide, we’ll cover the best places to carry your nutrition while riding, considerations for choosing storage locations, and tips for efficient fuelling on the go.
You should be able to reach your nutrition easily without stopping or losing focus on the road. Having to pull over or fumbling to grab a gel or bar can disrupt your rhythm and cost you valuable time, especially in races or fast-paced group rides. Struggling to access your nutrition also presents a safety hazard, particularly when riding in a pack, where sudden movements can lead to crashes. The best storage solutions allow for quick, one-handed access, enabling you to fuel efficiently without compromising your handling or awareness.
For road racers and triathletes, aerodynamics plays a crucial role in speed and efficiency. Certain storage solutions, like slim top tube bags, can enhance aerodynamics by keeping nutrition within reach while maintaining a streamlined profile. However, bulkier options, such as large frame bags or handlebar packs, may create additional drag and slow you down. While optimizing aerodynamics is beneficial, prioritizing proper fuelling is even more important. Sacrificing nutrition for marginal aerodynamic gains can lead to “bonking” — a sudden depletion of energy that can significantly impact your performance and enjoyment of the ride. Striking a balance between aerodynamics and sufficient nutrition storage is key.
The amount of nutrition you need depends on the length and intensity of your ride. A short ride may only require a couple of gels or a bottle of electrolyte mix, while an all-day endurance ride could demand multiple bars, gels, chews, and extra hydration. Choosing the right storage method ensures you can carry enough fuel without overloading your bike or pockets. Consider a combination of storage options—such as jersey pockets for quick-access items and a frame or top tube bag for extra supplies—so you’re adequately prepared without compromising comfort or handling.
Your nutrition should be stored securely to prevent it from falling out on rough roads, during high-speed descents, or when riding over potholes and gravel. Many storage bags feature zippers, Velcro, or elastic closures to keep items in place, but it’s important to test them beforehand to ensure they stay shut while riding. If you’re tackling particularly rough terrain—such as gravel or mountain bike trails—consider using additional measures like elastic bands or retention straps to keep bottles from bouncing out of cages. Some riders also use bottle cages with a stronger grip or side-entry designs to improve security on bumpy rides.
Proper weight distribution is essential for maintaining balance and bike handling. Placing all your nutrition in one location—such as a heavily loaded handlebar bag—can make steering feel sluggish or unstable, especially at high speeds or on technical terrain. Instead, aim to distribute weight evenly across your bike. Jersey pockets, top tube bags, and frame bags allow you to spread out the load without affecting handling too much. For longer rides, consider placing heavier items lower on the bike (such as in a frame bag) to keep the center of gravity stable and improve overall control.
The type of nutrition you carry will determine the best storage solution. Gels, chews, and small energy bars fit easily in jersey pockets or top tube bags (bento boxes), making them ideal for quick, one-handed access. Hydration requires bottle cages or a hydration pack, depending on ride duration and intensity. Solid foods—such as larger energy bars, sandwiches, or rice cakes—take up more space and may be better suited for a handlebar bag, frame bag, or even a saddlebag for longer rides. Planning your storage based on the form of nutrition ensures that everything stays organized and accessible when you need it.
Your nutrition storage choices should align with the type of riding you’re doing. A triathlete in an aero position will benefit from a top tube bag (bento box), which allows for quick access to gels and bars without disrupting their aerodynamic posture. Road cyclists might prefer a mix of jersey pockets and bottle cages for efficient fuelling. Mountain bikers and gravel riders, who face rough terrain, often opt for hydration packs to ensure consistent fluid intake and use frame or stem bags for extra snacks.
For long-distance or bikepacking adventures, larger storage solutions like handlebar bags or full-frame bags become essential for carrying substantial amounts of food and hydration. Tailoring your storage to your ride type will enhance both convenience and performance.
Jersey pockets are one of the simplest and most effective ways to carry nutrition on a ride. Most cycling jerseys have three rear pockets, providing ample space for energy bars, gels, and even soft flasks. The middle pocket is ideal for bulkier items, such as an extra bottle or a larger snack, while the side pockets work best for quick-access nutrition like gels or chews.
If you’re carrying multiple items, consider using a small zip-lock bag to keep things organized and prevent sticky gel wrappers from making a mess. Jersey pockets offer a lightweight and aerodynamic storage solution, making them a favourite among road cyclists and racers. However, be mindful not to overload them, as excessive weight can make access difficult and affect comfort during longer rides.
A top tube bag, commonly known as a bento box, sits just behind the stem, making it an excellent option for quick-access nutrition like gels, chews, and small bars. It is particularly popular among triathletes and road cyclists who need to fuel while staying in an aero position. Many bento boxes feature one-handed zippers or magnetic closures, allowing for easy access without taking your eyes off the road.
Beyond functionality, top tube bags are a great choice for cyclists who prioritize their bike’s aesthetics. Many models are sleek, low-profile, and designed to integrate seamlessly with your bike’s frame without adding unnecessary bulk. Some high-end versions even feature aerodynamic shaping to minimize drag, making them a great choice for both performance and convenience.
While saddlebags are typically used for tools, spare tubes, and tire levers, they can also serve as extra storage for nutrition, especially on longer rides. If your jersey pockets are full, placing backup snacks in your saddlebag allows you to carry additional fuel without cluttering your frame or weighing down your pockets. A good strategy is to store less frequently needed items, such as extra energy bars or emergency nutrition, in your saddlebag and rotate them into your jersey pockets when you take a break.
The main drawback of using a saddlebag for nutrition is accessibility—you won’t be able to grab food while riding. However, for endurance rides or bikepacking adventures where you stop occasionally to refuel, a saddlebag can be a practical way to carry extra calories without affecting your bike’s handling.
Handlebar bags offer significantly more storage than most other options, making them ideal for long endurance rides, bikepacking, or gravel adventures where extra nutrition is needed. These bags can accommodate larger food items such as sandwiches, multiple energy bars, and even pre-packed meals for ultra-distance events. Some models feature quick-access openings, allowing you to grab snacks while riding without having to stop.
However, handlebar bags do come with some trade-offs. They can affect aerodynamics and handling, especially at high speeds or on technical descents. A bulky or heavily loaded handlebar bag may make steering feel sluggish, so it's best to pack strategically, keeping the weight balanced and storing only lightweight food items if you’re concerned about bike handling. For riders prioritizing convenience and capacity over aerodynamics, a handlebar bag is a great solution.
Most bikes have space for at least two bottle cages, with some endurance and adventure bikes offering additional mounting points on the frame. While bottle cages are primarily used for hydration, they can also serve as an effective way to carry liquid nutrition. Many endurance riders and triathletes opt for high-calorie drink mixes, which allow them to fuel efficiently without relying on solid foods. By increasing the concentration of your drink mix, you can maximize calorie intake while keeping weight and bulk to a minimum.
For extra-long rides, some cyclists repurpose an extra bottle as a “food bottle,” filling it with a blend of gels, drink mix, and/or maple syrup for sustained energy. Just be sure to shake it well and test your mixture beforehand to ensure it’s palatable and easy to consume on the move. If you're riding rough terrain, consider using a high-retention bottle cage to prevent bottles from bouncing out on bumpy roads.
Frame bags sit within the main triangle of your bike frame, providing ample storage for nutrition and other essentials. While they are most commonly used in bikepacking, they can also be a great choice for long-distance rides, ultra-endurance events, or gravel adventures where carrying extra food is necessary. Unlike handlebar bags, frame bags distribute weight more evenly and keep the bike’s center of gravity lower, which can help with stability.
Although they aren’t the most aerodynamic option, frame bags offer significant storage capacity. While you may not need all of the space for nutrition, they’re also a great spot to store larger necessities like a rain jacket, mini pump, or multi-tool. If using a frame bag for nutrition, consider keeping frequently needed snacks near the zipper opening for easier access during stops. Some models even have compartmentalized sections to help keep food separate from tools and other gear.
For mountain bikers, ultra-endurance cyclists, and bikepackers, a hydration pack is a practical solution for carrying both fluids and nutrition. These packs allow for hands-free drinking via a hose, making it easy to stay hydrated without reaching for a bottle—especially useful on rough terrain where taking a hand off the bars can be risky. Many hydration packs also have zippered compartments or mesh pockets, providing additional storage for energy bars, gels, or even a small meal.
One downside to hydration packs is that they can feel warm on hot days, as they sit directly against your back. To minimize discomfort, look for models with ventilated back panels and adjustable straps for a secure but breathable fit. While they add weight to your upper body, they offer a significant carrying capacity, making them a great choice for rides where extra nutrition and hydration are essential.
Some cycling apparel brands now incorporate storage pockets into bib shorts or tights, providing a convenient alternative to traditional jersey pockets. These integrated pockets, usually located on the thighs or lower back, offer an easy-to-reach spot for storing soft items like gels, bars, or chews without the need for a backpack or additional bags on the bike.
Cargo bibs are particularly useful for gravel riders, bikepackers, and endurance cyclists who want to carry extra nutrition without affecting bike handling or aerodynamics. Since the weight is evenly distributed on your body rather than the bike, they also help maintain a more balanced ride. The only drawback is accessibility—reaching thigh pockets while riding can take some practice. However, for those looking to keep their bike setup minimal while still having extra storage, cargo bibs are a sleek and efficient solution.
By choosing the right storage solution, you can ensure that your nutrition is always within reach and that your ride remains smooth and efficient. Experiment with different options and find what works best for your style of riding. Happy fuelling!
