How many grams carbs

jmocallaghan said:

Ok, it's summer in North Carolina at 90 degrees plus. I weigh about 165, CAT 3 road rider.... I am running low on energy after 2 hrs of riding.. I am eating during the ride so I do not think it's a day of execution issue where I load up on carbs so it's got to be the 48 hrs before.

What is everyone doing to load back up on energy 24 hrs out? Anyone have a rule of thumb?

I highly recommend Monique Ryan's book, "Nutrition for Endurance Athletes" for tips on how/what to eat. I also just posted some quick info in the thread "What do you eat before an early morning ride?"

For a fast 2 hour + ride/race, I would eat at least 150g of carbs for breakfast, and as much as 300g. That's a lot! Plus some energy drink or gel during the race. So don't assume it's your dinner the night before that's hurting you. Monique says the breakfast is more important by far than the dinner.

jmocallaghan said:

Ok, it's summer in North Carolina at 90 degrees plus. I weigh about 165, CAT 3 road rider.... I am running low on energy after 2 hrs of riding.. I am eating during the ride so I do not think it's a day of execution issue where I load up on carbs so it's got to be the 48 hrs before.

What is everyone doing to load back up on energy 24 hrs out? Anyone have a rule of thumb?

Hi, i have a post that can help you on page 2- Food on your bike ride " www.cyclingforums.com/t-352721-15-2.html " 🙂 any way you need about 300 gr to 600 gr of carb a day (the body can processe 60 to 70 gr of carb per hour ). Musher

Running out after 2 hours is generally what happens when you don't eat on the bike. What & how much bike food are you consuming during the ride?

Are you in the shape you think you're in? Are you riding at a higher pace/HR than you can maintain for 2+ hours?

Is this a new development? More details needed.

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