"scottt" wrote in message
om...
Any clue as to what works best...? I ride between two and four-hours a
ride--a few times a week (also teach spinning classes twice-a-week). I
average about 80-100 rpm and also push around 16-20 mph.I always
hydrate before I ride and bring at least one large bottle of water and
a bottle of mixed accelerade. Last year, as well into this season, I
have been using Hammer gel as another source of fuel (especially on
longer rides).I'm feeling great, and pose this question to see if
anyone has better results with a mix of water/gels, or bars and
water/energy drinks or any other combo. My Tri buddy swears by eating
a good breakfast and drinking only Gatorade...He also mentioned that
one dosen't get any more bag for your buck/carbs etc. using sport
drinks and gels. Is he more loopy that usual?

Unless you've been fasting, you should have enough stored glycogen to go for
2-3 hr at a hard pace. Beyond that, you may need ~500 cal/hr or so to keep up.
Whatever you find easiest to digest and palatable is all that's important.
Gels and bars are some rider's choice, but there's no magic, fig newtons,
PB&J, etc. work just as well and are cheaper.

For fluids, riding hard in hot weather can consume 1-3 L/hr (most riders
closer to 1 L/hr max), you don't want to get much more than 2 L behind, and
there's a maximum rate that you can absorb, so depending on conditions and
length of ride, you have to drink accordingly. There isn't much difference in
drinking plain water vs. "carbohydrated" water, and there are advantages to
keeping food and fluid separate. For very long rides, especially in the heat,
salt replacement becomes an issue. There is a considerable variation in how
much salt different riders may lose. I've found it only becomes an issue for
me after 7-8 hr of hot, hard, riding.