all the research I've done says to eat/drink about every 10-15 mins switching between water and electrolyte mix about every hour. (ie: water first hour, electrolyte next hr etc). I haven't tried long distance yet so have Not a clue if it works but makes sense to me. I also liked someones idea about cutting up the energy bars into bite sizes pieces hanging in a baggie on the bike. Nice reminder to eat and the perfect size to eat often. I do like the idea of the Red Bull - especially now that they make a sugar-free one. Anyway - thats my 2 cents worth and good luck.