Originally Posted by
gregf83
Spasms or cramping in your legs is unlikely to be cured by eating more. It sounds like you just did a harder ride than you're used to.
As far as eating I aim for 250 Cals/hr for 4+ hr rides. For <3 hrs, provided you're adequately fueled at the start, you shouldn't need much other than water. If you're going to be riding again the next day it's probably better to just get used to consuming ~250 Cals/hr as you need to replace the carbs you burn in any case and the more you consume while riding the less you need to eat afterwards. This is important if you are finishing your ride in the evening and need to ride in the morning.
I think I tend to bonk earlier than I used to since I started back. I don't know if it's whether my base isn't restored to what it used to be (or some semblance) or if it's just because I'm getting older. As it is now I've got to eat much earlier than I did before though.
I'm also finding it necessary to consume more potassium than I ever used to have to do.