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Nutrition When Training and Racing
The pages that follow go into my suggestions for making it through both sustained everyday training as well as endurance events.
While exercising, the human body can take in:
- Up to about 300 calories an hour of carbohydrates (for larger individuals, figure 200 calories for smaller individuals);
- Up to 1 liter of fluid per hour under very hot conditions.
Those are critical facts that should influence your approach to riding long distances.
Absorption of fluid is faster with some carbohydrate and electrolyte content, so don’t drink plain water, and don’t drink anything too saturated with sugars.