andres muro wrote:

If you are properly hydrated and nourished at the start of a ride,
you'll need water, salt and sugar to keep you riding at a certain
intensity. Water and salt will hydrate you and prevent cramps and
sugar will give you energy and prevent bonking.

All good advice, except the sugar part. Sugar is not a good source
of energy for an endurance athlete: 1) it is slowly absorbed, 2) it
requires additional water for digestion, and 3) it can actually
cause a blood sugar crash (i.e. bonk).

On the other hand, complex carbohydrates like maltodextrin avoid all
three of these problems. If a sports drink contains mostly simple
sugars, it's not a good endurance drink.
--
terry morse Palo Alto, CA http://bike.terrymorse.com/