For a 4hr ride, would you use 2-24oz bottles of Accelerade and the same amount water? I do have PowerBar Recovery drink, but haven't been using it. I guess I'm concerned about the almost 300cal in 24oz when I'm trying to lose weight. Probably shouldn't worry about that though, should I?
Even when loosing weight you need to fuel on the rides. Weight loss is best done by reducing calories throughout your other meals. You may burn around 500-700 calories an hour riding so if you replace 300 an hour you still have a several hundred calorie deficit. Refueling during rides is very important for muscle recovery. Also If you can ride every day. Spin, keeping heart rate at less than 65%. Do this 4 out of 7 days a week. The other three are for your hard training/racing rides. Keeps the legs fresh and now your training to improve as opposed to riding to fatigue.