In competition I cut standard powerbars into quarters and take a quarter every 15 minutes, I drink powerbar (berry flavour) 1.5 to 3 litres depending on heat by sipping from aero bottle about every 10 minutes. On the run I tend to perform better when I take Powerbar gels washed down with plain water. (Afterwards its Beer & Pizza)
In the run up to a competition (2 -3 months) I train using this nutrition plan.
Everyday diet wise it depends on time of year and proximity to competition and on my weight
sfuller
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In the run up to a competition (2 -3 months) I train using this nutrition plan.
Everyday diet wise it depends on time of year and proximity to competition and on my weight
On a long ride I'll take gels, bananas (but not in a race) and weak squash with salt in it.