QUESTION: Cycling: nutrition and hydration on long rides?
Proper nutrition and maintaining water-salt balance during long bike rides play a decisive role in maintaining energy and performance. To successfully master this discipline, it is useful to start with simple habits that are easy to integrate into every ride. For example, monitor your overall activity level, regularly do a warm-up before starting and stretching after finishing.
During a long bike workout, you must follow these simple rules for food and fluid intake:
Following these recommendations will allow you to avoid a sharp drop in energy, known among athletes as "bonking" or "hitting the wall." Proper distribution of nutrients will ensure stable performance throughout the entire distance. After returning home, be sure to close the carbohydrate and protein window with a quality meal.