Getting used to eating on long rides can be just as challenging as the ride itself. In order to keep your energy stores at the levels that they should be, it is recommended to eat 60g of carbohydrates per hour and at least one 500ml bottle of fluid. That might not sound like a lot, but when you're exercising for more than three hours in hot weather, the task can be more daunting than it sounds.
Digestion, bike handling and how to pack your food are all common problems you'll have to solve before you head out on the road. Below are seven easy tips to help make your on-the-bike refueling easier to stomach.
More: How Much Fuel Do You Need During Long Rides
Cut off the top of your energy bar packages
Struggling to tear a wrapper while your riding can lead to a lapse in concentration, especially once you become fatigued on a long ride. Cutting the package across the top with a pair of scissors before you leave home will make it easier.
Bring real food
While convenient, energy bars and gels can be tough on your stomach during exercise. If heading out on a ride for more than two hours, it might be a good idea to bring a mix of bars and food. Pancakes, a soft roll filled with jam or nutella and bananas are all excellent choices for a substitute.
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Drink before you're thirsty
It's recommended to drink at least one 500ml bottle every hour you ride, and two if it's hot out. To stay on top of your hydration needs, start taking sips from your bottle shortly after leaving. It's easy to forget to drink, especially early on. After the first hour has passed it may already be too late.
Bring an energy drink
Fluids are easier to digest than food. Carrying one bottle of sports drink and one bottle of water should keep your storage of electrolytes where they should be. It can also be a good way to consume calories. If you have a hard time with food, find a company that sells recovery drinks that include carbohydrates and protein to aid in your caloric intake.
More: Carboyhydrates: Fuel for Your Cycling
Reach for your bottle or food on a smooth section of road
Rough roads and pot holes make it easy to lose control of your bike, especially if you aren't paying attention or only have one hand on the handlebars. Waiting for a smooth section of road will make a crash less likely. It may also be a good idea to practice taking bottles from your cage without looking down.
Take a small amount of powdered sports drink
On a ride longer than two hours, you'll need more than the two bottles of fluid on your bike. Depending on where you are riding, stopping at a store may not be an option. Since water fountains are usually easier to find, bringing powder in a small container or sandwich bag makes refilling your sports drink simple.
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Plan where you'll stop
There isn't much worse than being stranded on a hot day with nothing to drink. Planning where you'll stop to refill your bottles the night before is a must. Parks and schools are usually safe bets to have water fountains somewhere nearby. Adjust your route to make sure you can refill close to the time you expect to be getting low on fluids.
Using these tips for fueling on the bike will keep you cycling stronger and faster as your rides go longer.
More: What Pro Cyclists Eat for Success
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