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Old 04-02-12, 08:33 AM
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Machka 
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I'll start with this one ...

Nutrition
-- Aim to consume approx. 200-300 calories per hour during your century or longer ride. The calories could come from liquid nutrition or from solid food.
-- Aim to drink approx. one 750 ml bottle of water, sports drink, coke, or whatever, every 1 to 1.5 hours during your ride.
-- Don't forget to consume electrolytes in food, sports drinks, or supplements.

These amounts may vary a bit, especially once you've done several centuries and have become comfortable with what works for you. But these are decent guidelines to follow at first.
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