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06-09.-2004, 04:55 AM
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#1 |
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Registered User
Join Date: May 2004
Posts: 24
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200k ride What should I eat
I want to do an approx. 200k ride in a day, mostly flat, recreational. I don't have much training for this kind of distance but I have done it several times before and I know I can do it. However, every time I finish very "depleted" (bonking?), no cramps, but very few watts left. What should I eat during the ride to keep my reserves up, or is this this inevitable due to lack of training for the distance?
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06-09.-2004, 11:11 AM
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#2 | |
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Registered User
Join Date: Sep 2003
Location: Huntsville, AL
Posts: 2,246
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Re: 200k ride What should I eat
Quote:
Regardless of your training state, eating and drinking properly will help. First, make sure you're drinking enough water to stay hydrated. You don't want to lose more than 1-2% of your bodyweight during the ride. Up to 1 L/hour could be required if it's hot and humid. I like to drink both water and a sports drink which supplies electrolytes and carbs. Standard advice on feeding is to consume about 60 grams of carbs/hour. That could be from a sports drink, food, gels, etc. If you're getting 30 grams/hour from a sports drink, then just add another 30 grams or so from other carb sources. I like to have a bit of fat and protein along with the carbs too, but we all like different stuff on long rides. Just don't eat too much; it doesn't help to burden your digestive system while you're trying to maximize cardio output to your lungs and legs. |
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