Nutrition

Generally speaking, unless you are riding for more than 2 hours you don't need to worry about eating something special before or during your ride. Of course, the more you eat and the harder you plan on cycling the longer you may want to wait before going out. Stay hyrdated (water), drinking up to about a quart or so per hour depending on effort level and temperature. Once your rides start to exceed 2 hours then you will have to pay more attention to nutrition.

90 minutes before your ride if you plan on riding at or above threshold. On a two hour ride I would bring a PBJ but thats probably why I could lose a few pounds.

thank you for the help everyone....🙂🙂🙂

one other thing im trying is drinking a 50/50 mix of water and gatorade during my rides. (ive seen this recomended on some other topics) any comments on that?

and btw, my rides are usually 2-3 hrs long and at or around my threshold.

For longer rides I drink a 50-50 mix of Gatorade and Water, about 16 oz or so per ten miles, plus I take along Fig Newtons. I think it works fine. I have read that it is not advised to dilute gatorade because the diluted sugar is slower to absorb. I haven't worried about this detail and just drink the diluted gatorade to get enough water and some extra sugar.