persen

Maybe there is other treads here, but here i go.

When i do long rides, (more 90-140 km, both roadbike, and mtb on mainly gravel-roads) speicaly when its hot. I drink a lot, but sometimes i am extremely thirsty afterwards. I have a one 0,7 l, and one 0,5 l bottle wich i ususaly refill.
I have recently tried with some sportsdrink (Maxim), but i don't want to drink that kind of things, since it's so bad for my teeth. I also, have some snacks with me. (nuts-mix, various bread/tortilla/buns etc with both salt/sugar/proteins) so i like to think that i get what i need.

Any tips to think i maybe do wrong? I can drink ca 2-3 l on a long ride, but sometimes i crave for water/milk (around 1 litre, within an hour or two when i get home)... this has only been a problem the last year, and i have been cycling for ca 12 years)

Icculus21

I had a similar thread a while ago, and most feedback was that it's very much personal preference how you eat or hydrate on rides. Everybody seems to have different opinions ranching from plain water to sports drinks, and anything from a bag of nuts to gel packs. RE craving liquids when you get home, to me that's pretty normal, or maybe you're just getting old

10 Wheels

Moved it from road

bboti

What worked out best for me is energy drink 60% (after some experimenting I stick with Powerade) + mineral water 40%.
I think you snack mix is good, what I would add is some fruits like bananas or apple. Even though they are a bit heavy, they contain water so will not be that thirsty.

dim

eat a decent breakfast such as cooked oats (cooked in full fat milk), then add sugar to taste, nd a knob of butter with a sliced ripe banana

on the road, I always carry something with Pasta (such as pasta with sweetcorn and tuna and mayonaise) but for a 120-150km ride, I only eat half....but only if I get hungry



and 1 chocolate bar:


I also carry one of these but only drink it when I'm finished riding (it's supposed to help you if you 'bonk', but I've been fortunate that that has not happened yet:



I don't add anything to my water (I tried those tabs that dissolve, but I do not like the 'after taste')

sprince

Cooked oats, or uncooked, with milk is about as decent as you can get. I'd skip the sugar though.

Machka 

The general recommendations are:

Drink one 750 ml bottle of water (or sports drink if you like) every 1 to 1.5 hours ... more if it is hot, windy, or you're really exerting yourself.

Drink a tall glass of water before the ride and again after.


You probably don't need to consume calories on a ride less than 2 hours (but always bring a granola bar or something just in case).

On rides between about 2 and 4 hours, aim to consume about 100 calories per hour.

On rides over 4 hours, aim to consume about 200 calories per hour.

On rides over 6 hours, you might need to think about stopping for lunch or something in the middle to replenish what you've lost.

And start with a good breakfast of at least 500 calories.


And don't forget electrolytes. You might need electrolyte tablets on long hot rides. But some foods will also provide electrolytes ... foods such as salted almonds, potato chips, beef jerky and 100% pure orange juice, dried apricots, and bananas.

Fly2High

When it comes to electrolytes, will an additive like Scratch Labs mix be sufficient to fulfill that requirement or will I need in addition to that something like the Hammer Endurolyte tablets/caplets?