kcal or cal, chasm?

Machka has always recommended an intake of between 250 and 300 calories and hour for long-distance rides.

Bear in mind the liver has stores of glycogen for up to two hours of riding -- but that depends on the intensity, as well.

The maxim in LD circles is to eat in the first hour and keep topping up (the old "eat before you are hungry and drink before you are thirsty). The tendency in a group situation is to bypass eating and drinking because of the concentration needed to keep a line and watch what's happening around you.

There have been several threads in various forums about muscle cramping. It depends where the cramps are. If you are ramping up distance and climbing from previous rides, some of it might have to do with muscles getting used to additional load, and the incidence of cramping may reduce the more you ride long distances (subject to adequate fuel and fluid maintenance).

But adequate rehydration, along with electrolytes, including potassium (which we have discussed previously), and with perhaps a dose of Tums for some of the other trace elements such as calcium and magnesium, might also be helpful.

Having said that, quality refuelling and rehydration to maintain a good balance in the stomach (so, as chasm pointed out, there is a decent uptake of nutrients) can counter some of the cramping issues.