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