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