i did an 18 mile ride today.. also climbed a large hill 5 miles in.
generally that wouldn't be too difficult but i did a 30 mile ride the other day and i was still recovering from that.
towards the end of the ride my legs felt pretty heavy and it felt as if an aggressive sprint could cause cramps in my thighs. i didn't get any cramps.. but im interested in finding out ways to improve efficiency so i can do longer rides and not pay for it the next day.
ive read up about electrolytes, and found some good recipes for sports drinks
i've made this drink for the past few rides:
--3 spoonfuls of honey
--2 spoonfuls of lemon juice
--450ml cranberry juice (i've used other fruit juices here, i just had cranberry in today)
--half a teaspoon of salt
would you make any changes to that, or change the quantities for different types of rides?
what other things can i do to increase endurance?