HOW TO FUEL YOUR RIDES
Here are a few general guidelines you can follow to fuel – Short Rides:
- If the duration of the ride is one hour or less, then the primary concern should be fluid replenishment.
- Try to drink plain water or an electrolyte hydration drink.
- It is very important to focus on what to eat, although most people have enough stored energy to sustain a 60-minute workout. It is always better to carry a banana for those unexpected times when you are out for longer than expected.
- Please take note that for optimal recovery you need to eat a full meal within a span of 1 hour after finishing your training/intense workout.
Here are a few general guidelines you can follow to fuel – Medium Length Rides:
- If the duration of the ride is 1 to 3 hours, then the primary concern should be carbohydrate replenishment.
- Try to aim and focus on drinking at least two bottles of an electrolyte hydration drink.
- Eat 30 to 60 grams of carbohydrates per hour from food sources.
- Please take note that don’t wait to eat or drink until you feel thirsty or hungry. Focus on having small frequent meals.
Here are a few general guidelines you can follow to fuel – Long Rides:
- If the duration of the ride is 3 hours or more, then the primary concern should be electrolyte and carbohydrate replenishment.
- Try to aim and focus on drinking at a minimum of two bottles of an electrolyte hydration drink.
- Digestion can get difficult as your rides get longer so focus more on eating solid food items at the beginning of the ride and then switch to easy digesting foods during the final part of the ride. Make sure to drink plenty of fluids to help you chase down the gels and avoid any kind of GI issues. Eat 30 grams to 60 grams of carbohydrates per hour.
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