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Fueling

 

 

GCN - How to fuel for a 100 mile ride

  • Hourly carb intake can be anywhere from 30 to 90 grams per hour
    • 1-3 hours target 30 to 60 grams per hour
    • longer or harder rides target 60 to 90 grams per hour
  • Starting with glycogen stored before the ride
    • We have 60 to 120 minutes of glycogen stored in muscles if you're well stocked.
  • Hydration
    • Depends more on weather conditions
    • Hydration affects the ability to process fuel
  • Reminders during a ride
    • Set alarms
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