Need energy, need to live for years to come

[madscot13]

The standard rule is that you need to have 1g of carbs per 1kg of body weight per hour in order to not run out of energy and experience the dreaded 'bonk'.

Is this while I am biking then? I have actually switched the contents of my bike bottles from water to Gatorade. My rides have become easier, but I think it is because I am staying hydrated better. Maybe the carbs have something to do with it too?

[Keely]

Is this while I am biking then? I have actually switched the contents of my bike bottles from water to Gatorade. My rides have become easier, but I think it is because I am staying hydrated better. Maybe the carbs have something to do with it too?

It's probably a combination of both... but yes if you're doing longer rides you probably do need to start eating while riding as well. Everyone's different, so it does depend on how you feel. But when I do 100+km rides, this is what I take:

1. 1 bidon of water
2. 1 bidon of sport drink
3. at least 2 sport energy bars - Pria or Maxim Bars
4. a banana, if I have any in the fruit bowl

If I don't eat everything, that's OK. If you start getting hungry while riding it's too late to start thinking about food; your body has already depleted it's glycogen stores. You should try to eat before you get hungry. I try to ensure that I eat at least every half hour.

If you find you can't eat solid foor then you could try energy gels... These are a concentrated form of energy and can be easier to digest when your body is under pressure - like during a race or when simply riding hard... Here are a few links to ones that are available in Australia:
Maxim energy gels
Gu Energy Gels
Endura

[Tuckervill]

If I don't eat everything, that's OK. If you start getting hungry while riding it's too late to start thinking about food; your body has already depleted it's glycogen stores. You should try to eat before you get hungry.

I always find this statement (and the similar one about thirst) illogical.

What is the point of the feelings of hunger and thirst if it's too late by the time you feel them? I remain skeptical of these statements.

Karen

[Nokomis]

I always find this statement (and the similar one about thirst) illogical.

I don't have any science to back it up - but my take is in a normal environment, you're hungry or thirst when your body needs those things. When you are working at a high intensity, it's better to fuel up appropriate ahead of time than to try to make up for it when your body realizes it needs more - because it is harder to then catch up w/ physical requirements.