For a 4-hour ride:
- 1.5-2 scoops of Hammer Nutrition HEED per 26 oz bottle. Mandarin orange is my fav
- 1 Hammer Nutrition gel flask with 4 parts gel, 1 part water (to make it less viscous). If it's a morning ride, I run the espresso flavor because it has caffeine. Chocolate for afternoons so I can sleep.
- 1 Hammer Bar if I feel like I might want it
That's 700-900 calories
I'll drink a little over half of each bottle by 1.5-2 hours then top them off with water. When I top them off, I make sure to chug half a bottle and refill it before leaving the water source (I use hose bibbs at random churches). I'll start hitting the gel every 30-45 mins around the 1.5-hour mark. That's usually enough calories/electrolytes to finish out most 4-hour rides. After the ride, I hit Hammer Vegan Recoverite in the strawberry flavor (and my usual bucket of other Hammer supplements).
If you wanted to try the Hammer Nutrition stuff, PM me. I can give you my referral code for a discount.
-Hammer Nutrition sponsored athlete