Nice to see some of the same folks again this year. Training moving along well: getting out three times a week and completed my first 90km yesterday. My struggle is with exhaustion after long rides and I think it's because I'm not eating (fueling) enough.
Question: How much and how often should I be eating during longer rides (90-140 km) to keep the energy going?
I agree about eating and drinking before you feel hungry or thirsty. I follow the habit of eating / drinking very frequently after the first hour out. If I am planning a ride of less than 30kms, I only take a water bottle if it is over 20 degrees. For longer and or warmer trips, I like Mango juice instead of Gator Aid. Not only a thirst quencher but very tasty. For trips longer than 60 kms, I eat power bars after hour 1. I find if you don't "fuel the tummy", you get too hungry and your power output deteriates enormously.
On the day of the ride, make it a habit to eat and eat often. Last year during training, I struggled a bit with the proper nutrition, but the day of the ride I had no problem.
I Bonked a few weeks ago- DDK you are sooooo right I never want to do that again.
I spoke to a sport nutritionalist last year and she recommended Clifbars and or luna bars, MEC have them for the cheapest price. Fig newtons, mixed nuts and dry fruit, to name a few there are tons of snacks to choose from. A nutritionalist from the RTCC reccommended a home made power drink, 500mls of your favorite juice one tsp of salt and dilute it with water. I usually just put half and half and the salt in my sports bottle. I find the store bought ones way to sweet. If I'm going out for more then an hour I bring snacks and if its more then 3 hours and it's hot over 20c I bring one water and one power drink and the snacks.
And never pass a water fountion with out filling up your bottles.
Thanks for all your advice and resources: helpful. I've done the Clifbars, Larabars and other snacks. Part of the problem is I'm not hungry at all during my rides and need to force myself to eat. I'll keep experimenting to find the right balance so I don't get so exhausted.
Beautiful day. Was out for 70km early this morning before work. Happy riding to all of you who are out there tonight.
