Maintaining a steady flow of your required nutrients is critical, but how you formulate your plan is up to you. Consider substituting Energy Chews for Energy Gels to mix things up, taking either 15 minutes before and every 45 minutes during the ride. Stroopwafel is another great supplement for Gels to get you going in the morning and or to reward a hard charge up a hill.
How To Customize
This Nutrition Plan is a guideline designed to help you create your own plan. There’s no one-size-fits all solution to fueling, which is why we recommend mixing and matching products, flavors, and forms to meet your taste and preferences. Remember that intensity, weather, and elevation can all affect how you respond to a nutrition plan, so always test and refine your plan during training. Use the recommended ranges at the top of the page to make sure you’re giving your body enough.
“Early and often”–that’s what we like to tell athletes who ask when to eat and drink. A successful nutrition spreads your nutritional intake across your entire activity. If you wait until you’re hungry or thirsty, it might be too late to get the nutrients you need.