Old 06-06-06 | 03:46 PM
  #12  
ericgu
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I'm not sure you give us enough information to answer.

The usual guideline I've heard is somewhere between 250 and 350 calories/hour, mostly from carbs. Other sources just address carbs, and say 60 grams per hour (ie 240 calories). Others say 70-80 grams per hour. Or, if you want to be more precise, something like 0.6 games per kilo of body weight per hour.

Your goal is to replace the carbs that you are burning. You don't need to replace the fat. You can also take in some protein, which some research says reduces muscle damage.

You should also make sure to refuel as soon after the ride as possible. Hunger is not a good indication, as long periods of exercise suppress the appetite. Two hours is probably too long to wait, though I read somewhere recently that the "carb replacement window" may not exist.

You should also replace any water deficit. Weighing yourself before an after is the best thing.

My guess is that you're a little light on carbs, but it does depend on how hard you're riding.

References:

http://www.louisvillebicycleclub.org/may01/eating.htm
http://www.cptips.com/bsnutpl.htm
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