When a training program calls for a ride of x hours, done as one continuous ride, is it considered acceptable to stop every now and then or should the ride be truly continuous?
I like to get off the bike every 1.5 hours or so for up to 5 minutes to stretch and refill my bidon but notice that my legs are quickly recovering during this time. On rides over 3-4 hours I stop longer for something to eat.
Clearly I need to restock on fluids etc, however should I be making these stops as short as possible in order to minimise the opportunity for recovery?
Certainly you're allowed to stop during a "continuous" training ride. A 5-10 minute stop every 60-90 minutes sounds right; believe it's what many riders do. Your legs really aren't recovering during these brief stops, but for me they really help to ease saddle pains and restore circulation.
Rather than only eating every 3-4 hours on a long ride, it's better to take in calories more or less constantly, on the order of 250-300 kcals per hour, in the form of sports drinks and high-carb snacks.
Rather than only eating every 3-4 hours on a long ride, it's better to take in calories more or less constantly, on the order of 250-300 kcals per hour, in the form of sports drinks and high-carb snacks.
Yes use Powerbars to eat on the bike and drink sports drinks but stop for something more substantial after 3-4hrs
