So I'm a long-time roadie, been racing/riding since the 80's. But rarely over 60-70 miles or so. A big part of the reason why is, I've never been happy with my ability to maintain pace (not bonk) over that distance. I've tried a variety of powders, bananas, rally rest stop food, my own concoctions, but it always seems that around 3 or 4 hours, the legs are gone and riding is no longer much fun.
So, I've read articles, including the quasi-science on Hammer Nutrition. But I still have questions:
- is it simply a matter of training? e.g. the food choices are pretty ok, but I just need more miles?
- is it the food? e.g. bananas are fine for 50 miles but wrong for 100?
- is it riding style? e.g. I'm cruising my normal 2 hour pace, maybe pushing a bit harder than necessary over the hills, right up till bonk time. Should I just chill out and avoid the efforts to extend endurance?