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This article is geared toward ultra-runners, but keep in mind that because of the lower intensity, a medium-distance bike ride takes as long (5+ hours) as an ultra run. So this is good advice for almost all of us!
http://www.ultrarunning.com/ultra/9/...ance-wor.shtml
I love the notes to reader.
NOTE TO READER: Be well trained!
NOTE TO READER: However, since even the leanest ultrarunner has about 800 miles worth of fat stored within their skinny-little-self, it is not necessary to eat that pint of ice cream every night.
:D
I love the justin's nut butter that they have in the photo. They also sell individual serving packets that I bring on rides sometimes. I also love to take those little pretzle nuggets with the peanut butter inside.