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.
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
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.
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?
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.
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.