Under 3 hour, just water. More... I can drink enough to empty my bottles at any time. Fig Newton's or cookies, if longer than 6+ hours I'll try to stop somewhere and eat a lunch and a coffee, even if just a sub or fast food. I haven't mastered the mineral balance on really long hot humid days (95+ and east coast humidity). Some of those days I just cramp up hard after 8 hours no matter what and how much I drink and the impact lasts several days. My avg HR on my rides is 140-150 which is upper zone 3/lower 4 for my age so I am working it. The relative effort level I am doing greatly determines my food and fluid requirements and will for everyone. There is no miracle food or drink that solves a problem for everyone. What would be ideal is what those velodrone 24 hour record distance chasers use, continuous blood monitoring and feed and repenlish specifics as required. I'm not waiting for that device to hit the shelves anytime soon so we experiment and hope it works.
Last edited by u235; 06-01-20 at 07:47 AM.