A: Pack along fluids and fuel that will be easy for YOU to digest and carry with you. The key in deciding what to bring is what is best for YOU, as not all products or foods sit well with everyone.
For bike rides lasting longer than one hour, plan for 30 - 60 grams of carbohydrates per hour - this can come from a combination of fluids (e.g. sports drinks) and fuel (e.g. gels, bars, snacks). If you include fruit in your fueling mix, make sure to mix up other sources of carbohydrates as well as excess fruit sugar (aka fructose) can cause unwanted GI distress.
Check out these ideas to try for your next long bike ride to maximize your performance!
Tips from sports dietitian, Molly Morgan, RD, CDN, CSSD