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Ryan Coke · 09-14-2021, 08:52 AM

Good points K, I’d just really stress what you said about nutrition.

Fuel regularly with simple sugars, several times an hour, right from the beginning. Don’t have a peanut butter sandwich half way through, fats and proteins in the middle of exercise aren’t the best. Sports chews, gels, and carb mix in the water work well, but there’s good cheaper options as well. Regular fruit gummies, stroopwaffles, honey and maple syrup are effective, and have some 3-4 times an hour if you’re working hard.

If you fuel well you’ll feel stronger longer.

The other thing is just working your way up to the longer distances. Your body will get used to the longer time on the bike and you won’t be as sore after you’ve done a few.

Oh, and go do the Bow Valley parkway end to end, it’s a beautiful 100kms on fantastic pavement.

09-14-2021, 08:52 AM	#3175
Ryan Coke #1 Goaltender Join Date: Feb 2003 Exp:	Good points K, I’d just really stress what you said about nutrition. Fuel regularly with simple sugars, several times an hour, right from the beginning. Don’t have a peanut butter sandwich half way through, fats and proteins in the middle of exercise aren’t the best. Sports chews, gels, and carb mix in the water work well, but there’s good cheaper options as well. Regular fruit gummies, stroopwaffles, honey and maple syrup are effective, and have some 3-4 times an hour if you’re working hard. If you fuel well you’ll feel stronger longer. The other thing is just working your way up to the longer distances. Your body will get used to the longer time on the bike and you won’t be as sore after you’ve done a few. Oh, and go do the Bow Valley parkway end to end, it’s a beautiful 100kms on fantastic pavement. Last edited by Ryan Coke; 09-14-2021 at 08:54 AM.