the trick is to drink before you get thirsty and eat before you get hungry. Depedning on where you are in your training, weight,weather ,road conditions and riding style that may be every 10 miles or 25.

It also depends on what you eat and drinkas you ride I drink a combination of FRS and Accelerade when I ride. The Accelerade actually has quite a bit of whey protein in it so if I've eaten my morning steel cut oats with blueberries and walnuts, I can go a couple of hours at least before I need to eat but by the time I stop to nosh, I will have also gone through at least 22 ounces of accelerade and another 12 of FRS. Of course in the summer, in thhe heat and humidity of Houston I run out of liquid in 20 miles.

Right now I am working myself up to riding at least 30 miles before I step off the bike. but that is to build up TITS time (time the saddle) for some long distance rides. I alternate addind on five miles before I step down and then bringing my speed up over the same distance,Doing it iin 5 mile increments allows me to fine tune the nutrition aspect.

I firmly believe that you can never drink too much water either on or off the bike.

marni