I honestly planned to ride 2 laps today. I got a little over 3.5 miles into the ride and got a flat.
The crew that mows discharged onto the mup again and there must have been stickers mixed in with the grass. It was all over the path so I couldn't go around.
This is the second time and I should have turned around but I just blew through it.
New tires and tubes, no spare tube or inflator so I walked the last 2 miles. You would think I would learn wouldn’t you? No! 😄
I am just about to go tubeless.

Gatorade has a crap ton of sodium in it. I've never liked it for cycling. Even on the hottest of days I'm still using less than half the sodium and other electrolytes that are in most of the Gatorade products. If you were to alternate one bottle of Gatorade and one bottle of just water, then that will probably be okay.

Tuesday, I accidently swallowed some sodium bicarbonate I was supposed to spit out while at the dentist. A couple hours later just after eating lunch, which also was somewhat high in sodium, I went for my bike ride. Almost immediately after the first hill I powered up, I got some of the worst stomach cramps I've had in a very long time. While I can't be certain it was the sodium, It's the only thing that was different for that day. And studies show that up to a point sodium and other electrolytes can help improve performance. But only marginally. And a little too much does sometimes have the result I had.

As for tubeless, I just did it mid-April. I'm happy with it. I expected issues from the learning curve to install them. And they happened. But I figured it out. The only downside currently is that I got some sealant in both valve stems. And it's a little hard to get air in the tires. I could take the stems off and replace or clean them. But I am too lazy to do that at the moment. But I don't worry about glass and shards of rock that use to keep me off some roads.

What drink do you use for electrolytes instead of Gatorade?
Learning curve to install the sealant?
I really have no reason not to go tubeless. My tires and rims are tubeless ready. All I need is valve stems and sealant.

I make my own carbohydrate mix if I'm doing a ride where I'm going to be in the upper HR zones a lot. And for organized rides where trying to keep up with peers also puts me in my upper zones a lot. For electrolytes plain table salt is probably more than enough. Or Morton's Lite salt which has both sodium chloride and potassium chloride. However I still will use Hammer Nutrition's, Enduralyte Extreme powder. Less than half of the tiny scoop they put in it for most rides.

But for many short rides of 22 to 30 some miles, I just use water and sometimes nothing for electrolytes. As they aren't going to be a issue for hyponatremia if you aren't guzzling back 4 or 5 bottles of straight water in a short time. And carbohydrates aren't really needed either if you aren't riding in the upper zones for 90 minutes or more.

The learning curve on the tubeless tires for me was that they were the hardest tires I ever tried to mount. I actually had to resort to using a lever instead of being able to get them on with just my fingers. But I think that was partly because, unlike my tubed GP 5000's, I didn't use any baby powder on the tire which lets it slip to the point on the rim where the narrowest over all diameter is. I'm not sure if baby powder/corn starch will affect the sealant. So I'll probably wind up getting a tire jack which essentially just forces the tire to find that part of the rim of least overall diameter. Not to mention that adding sealant to the tire prior to mounting the second bead can be messy if you have to tilt the tire while fussing as you try to get that last part of the bead over the rim and the bead isn't sealed where the sealant is.

Plus, inflating them might be a issue. Even with a air compressor, I couldn't get them to inflate at first. However I figured out if I pushed down at the center of the tire tread all around the tire that it spread the tire beads wide enough to begin to seal. Some use a strap to go around the circumference of the tire to spread the tire beads. Which probably works better and faster.

Some might say you need to change the tape on the rims. Mine where tubeless ready too. But I took a chance and so far so good. Mine were only 5 years old since new and freshly taped. I think yours are probably older. Unless you or someone has changed the tape. Orange seal is the valve stems I wound up using. They are inexpensive and have a assortment of seals for different rim interior designs. Also come with a valve core remover and extra valve cores.

There is other stuff you'll want later. Plugs for your tires just in case you do get a hole that won't seal. And maybe a plug tool that also is a CO2 inflator so you can inflate the tire when you plug it. Saves you from having to also hope your valve core isn't plugged with sealant or even having to attach something else to your wheel. But yes, essentially a valve stem and sealant is all you need.

Oh and tubeless tires. Even though I had great luck with GP 5000's for quite awhile, I decided to go with their new tire. Continental Aero 111. Which only comes in two widths at the moment.

My problem is not usually that I don't have the energy to ride further, but that after 2-3 hours, the arthritis in my hands, shoulders, and neck makes it too uncomfortable to keep going.

I just bought Conti GP5000 AS TR tires. The rims are the DT Swiss 3.0 that came stock on my Roubaix. Specialized advertises them as being tubeless ready. When I installed the tires and tubes I saw there were 2 narrow thick orange strips of rim tape. They looked different from the thin rubber rim tape I have seen all of my life. I think it is tubeless ready.
Whether or not I go tubeless I will definitely but an inflator and carry a spare tube if I end up not going tubeless. A 2 mile walk wasn’t bad but I really don’t want to have a flat I can’t fix further away from my jeep.

This past winter I was doing 20 mile rides 4 to 5 times a week. I just turned 66 about a week ago. 20 miles up here in NH is more work due to the hills which Florida didn't have where I was riding. I am in the process of getting back to at least 4 days a week of riding if not more. On my rides that are 20 or over I want a break, I don't eat or drink when riding so I prefer a 10 minute break and then hit the road again. My main reason for riding is I enjoy riding.

Momentum is NOT your friend. Momentum is why cycling, in general, SUCKS as a weight loss stratagem. Accelerating back up to cruising speed, each time you have to do it, requires the expenditure of more energy than simply maintaining a cruise speed. That's a good thing in your case.

I will just think of it as a training course then.

When I asked about stopping I was thinking more like stopping after one 6 mile loop, taking a drink and going again after a few minutes.

For the most part, electrolytes and the need to replace them doesn't come into play for anything under at least an hour - and in many cases up to and beyond 2 hours. Same for food.

Everyone is different - different needs. But for me, if I'm not planning on riding more than 2.5-3+ hours, its just water. Maybe I will add some electrolytes if its blazing hot out - but not for 1-1.5 hour rides.

Daily general rides for exercise - typically no electrolytes and limited sugar/food. Long weekend events or heavy/intense sessions - then I add some.

Nice thing about being retired & cycling is you can use weekends to get stuff done around the house.

I used to like that, too--but then I hit maybe age 12 or 13.

Some people swear by electrolytes and I've also read that eating regular food supplies all you need. Gatorade makes a product called Gatorlyte. It's more expensive than regular Gatorade but has more electrolytes.

In hot weather I have kept it cold for an after ride drink. I don't know how much benefit it is but it helps me get fluids back in easier than just guzzling water.
It also comes in a zero sugar version but it tastes like yuck.

I've done a lot of hot climbing rides and I have felt the best when I have enough water and eat throughout the ride. I rarely use any supplements but have tried several. I need more water than most people I ride with and if I don't have enough I feel like crap and nothing will help at that point.

Electrolyte in your drink is not just about maintaining your sodium. It's also there to help your body absorb the water you're drinking.

Plain water takes longer to get out of your GI system than an isotonic solution (same concentration of solutes as the fluid inside a cell). A little salt with some sugar can make plain water isotonic. Water sloshing around in your gut is not beneficial, and it may lead to an upset tummy.

I hear ya and agree. But, its why I said that everyone is different. I can drink a bunch of water with no issues, no sloshy stomach or cramps - but I have to really moderate any "sports" type drink or I will get an upset stomach. Like 1 sip of sports drink to every 5+ hits from the water bottle.

And - for those of us that have to worry, really worry, about weight/calories, the added sugar isn't always proactive.

So personally - I only take and need sports type drinks on long events. Not on my daily 1.5+/- hour rides. And PB is only talking about 2 6 mile loops...

RIDE TO SOMEWHERE.
Here is the Strava Heat map of your area (I think). The darker/thicker red roads are where the most rides are done. The theory is that if you ride where many other cyclists ride, Those routes are the most enjoyable for some reason and are very popular and therefore the drivers are more accustomed to sharing. The "hotter" routes are likely to have a wider curb lane to ride in and likely less traffic. Try riding somewhere. The more you ride, the less unsafe it will seem. I visit my family in Redoak, have a bike I keep there and use the heat map to pick routes as my family does not ride and has no idea what a nice ride would be. Many Texans do a very good job of sharing the road compared to Los Angelenos.
https://cimg8.ibsrv.net/gimg/bikefor...4da93f826.jpeg

I will look into those routes. I am familiar with the roads around the lake area.

I'm 74, with a thin build. Started serious riding on a mtn.bike. Only road bike now, but no problem with stamina--except if I don't fuel correctly beforehand! I do go to an exercise class geared towards seniors, twice a week. It does help, with a mixture of cardio, strength, and flexibility exercises. And I'll have a protein drink with 30g of protein, as well as a protein bar before riding, and take a sports drink along to drink while riding. Stamina can be gained but it just isn't as easy as it was a few decades ago!! I've found that rides where I didn't feel so great were ones where I skipped fueling beforehand. Unlike my car, I don't still run at full power if low on fuel.

I get that you're in Texas - HOT !
But a whole bottle of water ? 16 oz, 12 oz, before the ride? That alone will take 30 minutes to fully absorb... if completely.
Ok, carry the extra water... it adds to the load/effort.... Maybe consider just preloading 1/2 that amount, before starting for a less than 1 hr ride... Better to take frequent smaller intakes, while riding...
as for the 'weight' thing, at your height , 250 is excessive for 'healthy' - I would recommend a reasonable focus on 'weight loss' which is both portion size directed as well as type of nutrient...
... I know I'm a tad smaller and skinnier, but I wasn't always that way... I know what it takes to have weight and diet control... difficult...
... just sayin...
breaking barriers - the one lap around the lake - is also a big element of riding - if one wants some level of 'accomplishment' out of their ride.
break the 'one lap' barrier... do two... and don;t stop at the end of one... keep riding... it'll become the new 'normal' after just a ride or two... and no supplements/food before or after - not needed...

Ride On
Yuri
EDIT: and keep an eye on your sodium,/salt intake, very many have much too high of a sodium intake

I do not feel wiped after a 20-30 mile ride. I ride that pretty much daily and feel pretty good at the end.

That said, I definitely do not have the endurance I used to. In the past, I could complete a 80 mile ride with 8000 feet in truly hot weather, and feel a bit beat, but pretty good at the end.

Seems like only yesterday. lol

It's surely not the case anymore, and I am trying to get back to that point by riding longer distances (not daily, but every other day). All I can suggest to you is to do the same .. simply RIDE longer distances, but take that in little bites and give yourself time to recover.

I didn’t mean that I just drink a 20oz bottle of water before riding.
I tend to drink all day. By the time I go ride I have had 3 or 4 bottles.
I took gatorade today but wasn’t thirsty. The humidity broke and it was a nice but windy day. I tool a sip after and yeah/ Gatorade is salty. I don’t remember it being like that but it obviously has.
Tomorrow I will push for at least 2 laps. Today was just too windy, 20-25mph just takes the fun out of it.

Something I have moved to is drinking Pedialyte on my rides. I retired to AZ last year and learned the hard way how quickly I can dehydrate here even though I don’t feel it like I did back in the humidity of TN. My PCP recommended Pedialyte or water with Nuum tablets, which I am just now experimenting with. I am not a long distance road ride rider but more rail to trail and casual road guy.

I am still leaning to be a better rider and working on what works for me and learning from everyone here.

Don't just blindly use electrolytes if you aren't needing the slight performance boost of getting more osmolarity in your stomach. Or truly need to replenish electrolytes because you are chugging 4 or 5 bottles of water in a very short time, and risk hyponatremia.

I also have found dry climates tend to make me so comfortable and keep me dry since sweat evaporates so quickly. However they don't mean any more electrolytes are needed than when in the wet climate.

I'm late to this thread, but I met someone yesterday with an endurance problem that stumped me. I was halfway through a 70+ mile ride and hadn't taken a break yet, when I caught up with a guy my age out for about 15 miles on the MUP. We kept a good pace together on the flats, but on any kind of small hill, like the bridges mentioned in the OP, he couldn't keep the pace, and had to take a break within a few miles. He looked very fit, and talked about a lot of previous cycling experience, but he had no endurance anymore. It bothered him, and it sounded like it was a mystery, no diagnosed medical condition. I have no idea how he eats, drinks, sleeps, or what he does when he's off the bike, but I bet everything comes into play.

I don't even think about a break until I ride an hour or two. And racers scoff at that leisurely attitude. I think some of that is mental. I've done some long-distance hiking and bike touring and I learned a daily cycle of resting and eating, so I can ride or walk all day, and then get up and do it again tomorrow. Just getting to know your limits, and then staying within them, is a big hurdle.