Hydration and Food on longer rides

[MollyJ]

I have ridden 20 mile rides and I do pretty well so long as I have enough water. But I think going into the 40+ mile zone, I'm just coming back completely done and I think it's nutritional. Should I be eating (ie like a power bar or such) and if yes, how frequently? Halfway point? I don't have a lot of sense of being hungry until after. What are people's guides?

[Owlie]

I'm okay on just breakfast (or whatever) until the 25-30+ range (depending on what I've eaten, wind, etc). I definitely eat during rides--if it's 40 or less, I get by on a Clif bar (in cool weather) or Shot Bloks or those Honey Stinger waffles (those are good!). Above 40, I start needing more fat/protein than a Clif bar can supply, so I stop for real food, or I take almonds or beef jerky with me. I try to remember to eat every hour on longer rides. Doesn't always work, but I try.

[Kiwi Stoker]

I would definitely add an electrolyte to your water (it doesn't have to contain carbs or sugar) as cramping can become an issue.

Also would look at putting a clif bar or similar in my back pocket and eat it halfway (or part of it).

[ny biker]

I'm usually okay with water for rides less than 90 minutes, though sometimes I need a snack after an hour or so.

For anything longer than that, I plan on 200-300 calories per hour. Some are from Gatorade while other calories are from snacks. I have trouble eating solid food when the weather is hot so I generally stick with carbohydrate gels and chews. I like Gu and Gu Roctane for gels and Jelly Belly Sports Beans.

Everyone is different in terms of what they like and what sits well while they're exercising. In general you want something that digests quickly and easily.

I've gotten lots of useful information about what and how much to eat before, during and after long rides from Nancy Clark's Sports Nutrition Guide Book.

[MollyJ]

This is all very helpful to me. It is easy for my eating to out strip my calories. I have some very good ideas. I also have used Propel water which gives you electrolytes without calories and I can do that easily, too.

Thanks again, oh wise ones.

[OakLeaf]

I'm another one that when I run low during a ride, I don't feel hungry. My muscles ache, I get slower. Like nybiker, 90 minutes is about my limit without calorie intake, either running or cycling.