tying a bit more into this whole idea of 'ride nutrition', 1 hour is really a short period for physical effort (short of all out/'competition' level effort, which is NOT the point of discussion here in).
level of effort is important, when relating to 'nutrition in-effort'.
And I like to think of 'LSD" as 'Long Steady Distance', not Long Slow Distance. It's an effort which has you able to have short conversation, but still breathing heavily, steady, without panting, deep breaths, especially nasal breathing.
'Warmup' and 'cooldown' are essential elements of this as well. A 20 mi ride should have al least 2 mi warmup and 1 of cooldown.
Resist Post-ride food, snack, calories
There is a period of 'afterburn', directly after some physical effort, during which the body continues to slowly wind down fueling intensity. it's also a time when the body is more than happy to take in nutrition given and store it (as fat).
There is difference between 1 hr of moderate effort and much higher efforts for more extended time periods - so post-ride supplement for hard/longer efforts can aid recovery - But distinguish between 'Very Hard' and 'Moderate' efforts.
Hydration is always a good thing, any excess the body will advise you and handle... I usually try to drink half a 20 oz water bottle for a 25 - 30 ish miler (in moderate weather, more depending on temp and humidity)>
What you eat is important ! For EVERYTHING ! Your Mental state as well as your physical one (since they really are elements, one in the same, of yourself).
What/how/when you eat is one of the most consistently important things you do your entire life.
Ride On
Yuri
Last edited by cyclezen; 12-29-23 at 11:03 AM.