TeamCBC Cycling Tip – How to Fuel for a Long Bike Ride
Did you know that your body burns more calories trying to keep cool in the summer than trying to stay warm in the winter? So, in addition to keeping hydrated, it is equally important to keep yourself fueled in hot weather. Here are some tips on how to do it.
Start by eating plenty of carbohydrates the night before, such as pasta, rice, or quinoa. For breakfast, eat foods that will digest quickly, such as oatmeal or yogurt. Avoid fatty foods as they take a long time to digest. Also, drink a bottle of water the morning of your ride, preferably mixed with a carb supplement such as UCAN, which absorbs quickly.
First of all, you need to hydrate for several days before a long ride. It is important to drink 2-3 liters of fluids a day, even if you’re not riding. Secondly, drink at least one bottle of water for each hour that you ride. Finally, if your ride is over an hour, you should add electrolytes to your water like Nuun, Skratch, or Gatorade tablets or powders.
Bring some real food with such as rice cakes, a banana, or a PB&J. Also, energy bars with plenty of carbs will work. Always have an energy gel or two with you for a quick boost.
Little and Often
Experts say to eat something every 20-30 minutes. However, that may be unrealistic for some riders. Therefore, try to eat at least once an hour. By the time you get hungry on a long ride, it’s too late, and you’re probably going to bonk.
Here is a video that further explains proper nutrition:
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