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>Craig, > >As a guideline i generally burn 750 cal an hour on a >steady ride. So a steady 50 miler would be around 3 >hours. So i m looking at around a burn of 2250 cal for >the ride. >Your body will naturally store approx 1500 cals if you >eat regularly and properly. >So as you can see add the store to your breakfast >calories >and you are getting close to needing fuel.....at some >point. >I generally carry two bottles,one water and another >with High five 4 in 1 which has a part protein >base.Then i will carry some Nutrigrain bars/ >bannanas.I dont always eat it all but its best to have >enough in your pockets. > >The trick is never to feel thirsty or hungry because >if you do then its getting to the point of leaving it >too late.Little and often is the general rule. > >Most of us have all had what is known as the bonk at >some point in our cycling, a very unpleasant feeling >of nothing in the tank, and you just pedal squares. >So just try out some foods and drinks you like and see >how you feel what works for you. > >What is important is to hit the Glycogen window of >fueling up within 30 mins of finishing the ride, >another sports drink or recovery shake is good, i like >SIS recovery Chocolate flavour, but again find what >you like. > >There are more experienced riders around who i am sure >would offer more advice if you ask them on a club >night etc... > >Hope this helps > >Gaz....

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