Fueling For Your Ride
Endurance gravel rides and races can be incredibly demanding, both mentally and physically. To perform at your best, it's essential to fuel properly before, during, and after the ride. Here are some tips on how to fuel for your endurance gravel ride or race.
Before the ride:
Hydrate: Start hydrating the day before your ride by drinking plenty of water. Aim to drink at least 16 ounces of water or electrolyte drink 2-3 hours before the ride.
Carbs: Consume a carbohydrate-rich meal 2-3 hours before the ride. This will give your body enough time to digest the food and convert it into energy.
Caffeine: A cup of coffee can help you feel alert and focused during your ride. However, be careful not to overdo it as too much caffeine can cause jitters and anxiety.
During the ride:
Carbs: To maintain energy levels during the ride, aim to consume 30-60 grams of carbohydrates per hour. This can come from energy bars, gels, or sports drinks.
Hydrate: Drink water or an electrolyte drink every 15-20 minutes. Don't wait until you feel thirsty to hydrate as this could lead to dehydration.
Protein: If you're riding for more than 3 hours, consider adding some protein to your fueling plan. This could be in the form of a protein bar or a sandwich with lean protein.
When it comes to endurance gravel rides, having the right cycling apparel can make all the difference. Look for jerseys and shorts with plenty of pockets to store your fueling essentials. Some jerseys even have built-in hydration systems, which can be a game-changer during long rides.
To help you find the perfect cycling apparel for your next endurance gravel ride, visit https://ozarkcycling.com where we offer a wide range of cycling apparel options twith great storage features.
Fueling properly for your endurance gravel ride or race is crucial to your success. By following these tips and investing in the right cycling apparel, you'll be well on your way to achieving your goals.