In general all athletes will need:
16 to 32 oz. of fluid per hour
Plus, 30 to 60 grams of carbohydrate per hour
Here are a few nutrition tips for racing and long training rides:
1. Pack more gels and/or energy bars than you think you'll need. You may drop some or may have a craving for one over the other.
2. Try/test different fuel/hydration systems during training. If a system is hard to use or unreliable, you won't use it as frequently as you should.
3. Determine how much to carry and how much to get from aid stations. Depending upon what's being served on course, you will want to carry more or less food with you; however, note that most races feature well-stocked aid stations, so don't load yourself down unnecessarily.
4. Know what is at the aid stations and where they are located.
5. Base nutrition intake on time not on mile markers; set your watch to remind you to drink on schedule. Try to take in eight ounces every 15 minutes and close to one gel or half a bar per hour. 6. Mark your bottles accordingly so you know how much you're drinking. For example, measure out eight ounces and then mark 8 oz. increments on your bottles to help keep your nutrition plan on track.
7. Drink intermittently when your pace is steady.
8. Practice all nutrition and hydration strategies and techniques during training.
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