Having read a number of informative articles on nutrition, I now try to consume 60-90 grams of carbs per hour. But I’d like to get some nutritional advice for a specific route. What do folks think of the following? What would you change?
In total, the route is 65 miles, with 5300 feet of climbing. Moving time is between 4.5 and 5 hours. The route profile looks like the following. First climb (3 miles at 8%) starts at beginning of 2nd hour. Second major climb (5 miles at 5%, w/ 2.8 miles at 8%) starts at beginning of 3rd hour.
My current fueling plan is the following:
Constraints, Assumptions, Things to Consider
— Breakfast between 7am and 7:30am. I really can’t eat breakfast earlier.
— Pre-ride snack at 8:30am, I’m figuring this counts towards my first hour carbs.
— Ride starts at 9am.
— Time for the food to digest
— Time at which the two major hills are encountered
Rider Characteristics
55+ yrs old, 5’7”, 140-145 lbs, athletic, riding for 25 years, semi-structured training for ~6, In-season riding per week: 7-8 hours / ~110 miles.