This will change on hot rides versus colder rides but it’s important to drink before you get thirsty. “If it’s an early morning ride, drink a glass prior to the ride and then continue drinking every 10 to 15 minutes during the ride. “It’s equally important to also maintain hydration,” says Wesley McWhorter, DrPH, R.D.N., C.S.C.S., assistant professor at The University of Texas Health School of Public Health and a spokesperson for the Academy of Nutrition and Dietetics. “I often recommend at least three to four practice rides at partial race day intensity to make sure the athlete is well-prepared to handle the intake at a similar intensity to race day.”Īlso, while you’re snacking midride, don’t forget to drink some water too. “Practice in training so you ‘train your gut’ to absorb the carbohydrates/sodium/fluid prior to race day,” she says. To get to know what your body can handle as you ride, it’s best to practice during training so you’re set for a big race or mega long ride, Schwabenbauer says. This means they’re less likely to cause gastrointestinal upset. Those carbs work best when easily digestible (meaning without a ton of extra fat or fiber), says Schwabenbauer. Ride snacks for longer rides can include fat- and protein-rich foods like nuts, seeds, nut butter and protein powder.” To help you determine what to pack in your back pocket for your rides, Arnold offers some suggestions: “Ride snacks for shorter, more intense rides should include mostly carbs from quick-burning sources like honey, maple syrup, and dried fruit. What nutrients do I need in homemade snacks to fuel my rides?
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