Nutrition is EXTREMELY important to ensure that you don’t bonk (run out of glycogen reserves) during long rides. Good nutrition is paramount to having a successful ride. This is by no means a perfect list, but it's what has worked for us in the past. As always, do what works best for you.
Eat around 200 calories per hour. After each 45 minute class, you should consume roughly 200 calories.
Drink water - ALWAYS. Try having 2 water bottles available at all times; one with pure water and the other with electrolytes.
Eat your fats and proteins early in the ride with lower carbs. Fats and proteins often digest slower and provide fuel later on. Gradually increase carbs like bananas, gels etc.
Stick to foods that you commonly eat to avoid digestion issues. Eating gels or sugary foods early on can cause your system to crash.
Do not consume large quantities of food or water any time during the ride. Focus on a moderated, consistent intake to avoid digestion issues or cramping.
Don't wait until you feel tired to start eating. A good rule of thumb is to start your nutrition supplementation 30-45 minutes into your first ride if you are not planning on taking many breaks.
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