Originally Posted by
chaadster
Whoa, whoa. I'd suggest that anyone considering taking fueling advice from anyone in this thread seriously look into more learned sources first. To say I think a couple of the guys above are dead wrong is accurate, but I'm not an expert, so don't take my word for it, do some research.
I mean, sure, if you're just out there noodling around in mild temps for three hours, you can not eat or drink. If you're out there gettin' after it in any conditions and wanting to perform, you'll need energy. In hot weather, it's particularly critical.
So please, know that there are countervailing opinions to the advice given by the posters above.
He's not asking for advice on open heart surgery; and no one has told him anything drastic like don't drink any water during his ride. The worse that can happen is that his ride is not as productive as it could be. The thing is, a lot varies depending on the individual.
For a two hour ride he shouldn't need anything during the ride other than to stay hydrated. After that, you can add the different mixes and potions to the level that gets you to your maximum potential. I'd just start conservatively with water, and go from there.
Originally Posted by
gregf83
Recovery food is ideally carbs and protein in a 4:1 ratio. The protein speeds up absorption of glycogen after a ride. It does very little during a ride, however, so there's no point in drinking a recovery drink during a ride.
Once you're fit you shouldn't need any calories on the bike for a 3 hr ride. It won't hurt to take some in but it's not a big deal if you don't eat or drink any calories while riding. Afterwards, any replacement carbs plus a little protein should be fine. You don't need magic powders or concoctions. A bagel and some leftover chicken works just as well as an expensive recovery mix.
This.