I am familiar with how to fuel for crits, but I am unfamiliar with fueling strategies for a 60 mile race. (Valley of the Sun). I have many centuries under the belt, but those were only ever solo adventures with no other goal than to ride as far as I could.
I get that a goal is 90 grams of carbs an hour, but I am not sure how much should be solid, liquid, gummies or bananas.
Tips would be appreciated!
Maltodextrin & fructose in your water bottles. 70-90g/hr. I like a 60/40 Maltodextrin / Fructose ratio. No solid foods needed.
Its expected to last 3.5 - 4 hours. No gummies or nothin?
I just did 4 1/2 hours, 3500 kJ, and set a 8’ KOM at the 4 hour mark, on just liquids with a ton of sugars. Sugar is sugar.
If you like gels or gummies, go for it. For a race, I simply prefer jet fuel in my bottles.
Is urination not of concern?
No more than just drinking water. I’ve been experimenting with high concentrations, and I feel comfortable going up to 200 grams per bottle.
Bottles and gels
Pee before you start. You should be sweating out a lot of that liquid if you are putting out the watts.
its probably only going to be about 2.5 hours. ill usually do 2 bottles of 100g carbs (i use pure table sugar and a tsp of sodium citrate) for 60ish mile races
This seems exceptionally long/slow for a 60 mile road race. I’ve done VOS several times and the road race course was very fast
Have you looked at prior race times for your field?
It all depends on the individual. I can drink over 3-4 hours and have no urge but others I ride with are not able to do so without a stop.
I agree. I’d just have two bottles with plenty of sugar in each and bit of squash/cordial for taste. Race 60 miles…no way taking 4 hours. Estimate under 3 unless hilly.
I don’t road race a lot, and I’m definitely not a power house, but the road races I have done all averaged AT LEAST 20 MPH (40 miles and 4000’ climbing).
I’m not a great example to follow, but I’d just use a regular bottle mix for two bottles.
3.5-4 hours would be really slow for a 60 mile road race. I would think more like 2.5-3.
I would do two bottles with sports drink of you choice. Perhaps a gel before the start.
I believe the pro move is no stopping.
I’m not a pro.
There is a talent you learn when road racing to not over-drink before the start or early in the race so you don’t have to take a mid-race pee break like you do on the group ride.
I have a 50 miler coming up in a couple weeks. I’d love to do it without stopping. The temps will be pretty cool. @AJS914, what would you consider a reasonable goal to hold off drinking? Do you take on gels or something during the early part when you’re not drinking?
That depends… which category are you racing? If it’s one with my teammates in it, my answer may change…
Maybe don’t drink 30-40 minutes before and then pee just before the start. In the first part of the race don’t mow through your drink mix bottles. Pace yourself and figure out some kind of gel + fluid plan. You can practice this regularly if you do long group rides.
Thanks @AJS914 
I’ll work on it this Sat and Sun.
Have one bottle of super concentrate mix (all your fueling). Then your other bottle/s can have plain water. So you can drink your fuel bottle every 15-30 mins or so and drink your plain water as needed and/or to thirst.
It doesn’t matter if you mix in solid foods/gummies/gels, just do what you like and have tested in training or have options on race day. I always use just liquid fuel at 100g an hour, but either can work.