Long ride hydration/nutrition in summer

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2012-06-12 10:23 AM

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Master
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Charlotte
Subject: Long ride hydration/nutrition in summer

Question for everyone: how do you handle your fluid/nutrition on long bikes (4+ hours) in the summer?

I have an Xlab Wing for the rear and an aero bottle so around 75oz.  In the dead of summer in the south, that is no where near enough water for me.  Do you guys double the scoops of sports drink and stop to buy water somewhere on the ride?  Drink conservatively?  Get pannier bags?

I can get the calories via sports drinks and gels, but just wonder how you work out the water situation for training. 

For race day, I am looking toward two concentrated bottles + gels, but will have easy access to water in the race so it makes it hard to actually practice w/o either a supported ride or skimp on water.

Thanks!

 



Edited by bgraboski 2012-06-12 10:25 AM

2012-06-12 10:31 AM
in reply to: #4257546

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Not a Coach
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Media, PA
Subject: RE: Long ride hydration/nutrition in summer
Carry what you can.  Stop and refill, if/when necessary.
2012-06-12 10:33 AM
in reply to: #4257546

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Veteran
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Subject: RE: Long ride hydration/nutrition in summer
This is a battle I have been fighting the last few weekends as well.  I just picked up a light weight camleback that carries 100 oz.  So that along with my two bottles gets me 148 oz of fluids.  I use my two bottles for high concentrated sports drink and i'll have 100 of water on my back and of course, a giant snickers bar taped to my top bar...good luck
2012-06-12 10:38 AM
in reply to: #4257565

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Alpharetta, Georgia
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Subject: RE: Long ride hydration/nutrition in summer

JohnnyKay - 2012-06-12 10:31 AM Carry what you can.  Stop and refill, if/when necessary.

x2. 

If your route has no place to re-fill, bring a cooler and stop by your car for re-fills. I do that on a route out in the middle of nowhere. 

2012-06-12 10:39 AM
in reply to: #4257546

Master
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Northern IL
Subject: RE: Long ride hydration/nutrition in summer

Camelbak. And sometimes a bottle or two. You get used to carrying it. Feels great when you get to a race and don't have it on. I typically use a Classic 100 oz. A big reservoir without all the straps and pockets, though it does have one smaller one. I also know where some stops are, just in case, but rarely need them. I don't like stopping a ride unless it's really necessary.

Nutrition goes in the bento box & jersey pockets.



Edited by brigby1 2012-06-12 10:40 AM
2012-06-13 8:47 AM
in reply to: #4257546

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Champion
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Columbia, South Carolina
Subject: RE: Long ride hydration/nutrition in summer

I hate stopping for water, but on the longest rides in the worst heat it is pretty much unavoidable.

I carry five bottles -- one seat tube, one down tube, one on the aero bars, two behind the seat.  Four water, one concentrated sports drink.

2012-06-13 10:36 PM
in reply to: #4257546

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Master
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University Park, MD
Subject: RE: Long ride hydration/nutrition in summer
I must confess that on long rides in the summer I really look forward to stops to refill bottles. When it's really hot outside, those first few moments when you step into the air-conditioned 7-11 feel just awesome.
2012-06-14 5:10 AM
in reply to: #4257546

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Master
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Canton, Michigan
Subject: RE: Long ride hydration/nutrition in summer
100 oz Camelbak along with a bottle or two of Infinit (of course with some other snacks).  This is normally good up to 5 hours.  If the Camelbak is stuffed with ice then filled with water it will stay cold or at least cool for quite awhile.  Bottles seem to get warm to quick for me thus I won't drink, though I have no issues drinking my Infinit warm, I like my cold water and the Camelbak works well, not to mention I put a high vis cover over it to hopefully make me a bit more visible to drivers.
2012-06-14 6:07 AM
in reply to: #4257546

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Regular
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Marietta, GA
Subject: RE: Long ride hydration/nutrition in summer
I plan the route near available stops and double back to my car, if needed. The harder thing for me was to figure out how to carry enough water/sports drink for those super long brick runs when I'm already out in the middle of nowhere for the bike ride. I ran one too many times "rationing" water the whole way worried the whole time that I'd never make it back to the car before deciding to drop off frozen/cold bottles along the route ahead of time. The only other option was to run shorter loops but I like not feeling like a hamster on a wheel.
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