How to Fuel for Your Next Long Bike Ride (100 miles!?)

Awesome videos from Steph Cronin, Cam. GREAT advice. I think she has touched on every nutrition mistake I have made. 😮😂.......and still make, apparently, after yesterday's effort. 😮

Steph's comments on training your gut are spot on. Even though I'm a cycling hack I remember trying to get the calories in on mutli-day patrols was challenging even with enough fluids. So many of us ended up with the runs until you conditioned your gut. Cheers Cam & team.

Welcome back my Friend, its great to for you to take breaks and come back

Good to see you back

Building a good team Cam 👍 Thanks Steph

Thanks for this guide. I'll try to apply it on my next long rides. Cheers!

Always great content. Awesome new with Steph joining RCA

Thank you Cam. This is so detailed.

I like Steph and her team's advice.

Thanks to your videos, I now know how many carbs to eat and liquids to drink during my ride. What about calories or are they much less important? i.e., if I know I will burn 1500 calories on my ride, what’s the proper amount of calories I should consume? And how do nutrition needs change between your 30’s, 40’s, 50’s etc.? (fwiw, I haven’t been a 70kg athlete since my high school days, way too long ago, sigh :)

Great info - Steph sounds very credible. Thanks for sharing your knowledge! Questions - 1) You reference grams of carbs vs calories per hour. Can you reverse that and target calories? I'm targeting 270-360 cal per hour (63-84 carbs per hour) on the bike for 70.3 approx. 2:45-3:00 hours on the bike. I tend to drink all of my calories so that could be up to 3-4 scoops per bottle. Would you count the water in your food bottles as "water"? - 2) I'm using UCAN (product with NO sugar). Do you have any experience with that product? Thanks again! Cheers!

Welcome back 👍🏼

I used to carb up days before big rides and then religiously eat and hydrate during the ride but there were times when I still felt weak and sometimes bonk towards the end. Ever since I became fat adapted on a keto diet I don’t even need to eat anymore. Just constant 600ml/hr hydration with half of it on electrolytes. Carbs work but there are better options that cyclists need to explore. I’m proof of that.

In my experience, that's all not so hard, I am not a super good cyclest, but good at eating 😄. I got some iso pouder mixed by a friend, which is just fructose, maltodextrid and salt. On my training rides I consume about 80 grams per bottle, about one bottle an hour. Propper fulling boosted my performance a lot. I didnt needed any gut training to do so. 😄 Liquid fuel is much easier than eating bars on the bike.

Steph ... what training tip can you give to a 75 year old guy? I am still riding over 100 miles / week. Thanks, Big AL

I have noticed that I do not feel hungry when riding. When I do is usually too late and end up with zero energy

Stupid question but would you count your carb drink or electrolyte drink towards your overall hydradration plan or should I be taking in plain water as well. Heavy sweater and not really possible to put back anywhere near what I lose both cycling and running. Also morning workouts would you count you pre ride carbs towards your ride total intake or at least towards the first hour intake?

I wonder whats your stance on energy bars, the ones that are seeds, oat rice honey and sugar, they have a good deal of calories but not that many carbohydrates

Is it possible to be overhydrated in a race? I know there could be too much water and no salt tablets happens, but my race stratedgy is drink as much water as I get the chance to usually especially on hot days.

If we are a big sweater, we will need more electrolytes to replace the extra sweat. Is there a ratio or a correct amount of electrolytes to have?