For a long ride of 3-4 hours +, it is worth making some preparations and calcuations about how much energy to try and take on.
- For anything of 100 mile plus, I will eat more carbs in the day or two before. For example, if I go out for a 1-2 hour ‘warm-up ride’ Normally I wouldn’t take any energy drink or food. But, in this case I would take a 750ml energy drink, to take on more carbs than usual.
- I haven’t researched carbo-loading enough, but you have to be careful not to place undo stress on stomach by eating much more than usual.
- It is also important to be well hydrated the day before and for the morning of the race.
- The first issue is what is the maximum amount of carbohydrate that the body can absorb per hour?
- The most common figure I have seen is 60 grams of carbohydrate.
- However, recently, energy drinks manufacturers have cited research that if you take a mixture of maltodextrin and fructose, you can take up to 80-90 grams. Increasingly energy drinks have maltodextrin and fructose in the ratio of 2:1. But, high quantities of fructose can be problematic for the stomach, you would have to test on yourself to see your tolerance.