One of the easiest ways to optimize your carbohydrate intake during rides is to drink plain water while you're eating carbohydrate-rich foods such as energy bars and gels, and then drink a sports drink by itself later. Two PowerBar Gels and one bottle of water provide the same amount of energy and electrolytes as a bottle of PowerBar Endurance drink. Simply separating these two categories--sports drinks and energy foods--typically brings people back into the range of 30-60 grams of carbohydrate per hour, while also ensuring they're getting adequate sodium and fluids.
Here's what to drink on rides of various lengths for stronger rides.
SHORT RIDES
• RIDE DURATION: 1 hour or less
• PRIMARY CONCERN: Fluid replenishment
• WHAT TO DRINK: Plain water
MEDIUM-LENGTH RIDES
• RIDE DURATION: 1 to 3 hours
• PRIMARY CONCERN: Carbohydrate replenishment
• WHAT TO DRINK: 1 bottle water and 1 bottle sports drink per hour, at least
LONGER RIDES
• RIDE DURATION: 3 hours or more
• PRIMARY CONCERN: Carbohydrate and electrolyte replenishment; food boredom
• WHAT TO DRINK: 1 bottle water and 1 bottle sports drink per hour, at least
