Cliche but true when it comes to nutrition and hydration while riding. Nutrition and hydration was our topic of choice this weekend while embarking on a 70 mile 4 plus hour ride. If your performance is dropping as your ride time is increasing, you may be eating and drinking too much. Here’s a quick recommendation on how to fuel while pedaling on the saddle.
Short Rides (coffee rides)
Duration: 1 hour or less
How to Fuel: Drink plain water or a carb conscious electrolyte hydration mix like Nuun. Food is not a necessity. Most people have enough stored energy for a 60 minute workout.
Medium Rides (training rides)
Duration: 1-3 hours
How to Fuel: Drink 2 bottles of carb conscious electrolyte hydration mix, at the very least. Eat 30 to 60 grams of carbs per 1 hour of ride time.
Long Rides (epic rides)
Duration: 3 plus hours
Focus: Carbs and food boredom
How to Fuel: Drink 2 bottles of carb conscious electrolyte hydration mix, at the very least. Eat more solids early on then transition to easily disgestable foods towards the later part of your ride.
1. Don’t wait until you’re thirsty or hungry, eat before you think you need it to avoid bonking.
2. Drink lots of fluids with your bars and gels to avoid an upset stomach.
3. Eating a full meal an hour after riding helps you recover.