• How should I plan for hydration and fuel needs?

Depending on the temperature, riders should expect to need 1-2 water bottles per hour. Please plan accordingly so you can bring enough fluid with you on your bike. It is better to err on the side of caution and bring two water bottles on your bike instead of one if you are not sure how much you will need.

If you are riding for more than 1-2 hours, be sure you are taking in electrolytes (e.g. in a sports drink), and not only plain water.

For rides longer than one hour, most cyclists do well taking in 240-280 calories per hour. The harder you are riding, the more you will want to steer toward easily digestible foods like gel, sport drinks, and bananas. If you are riding at an endurance pace, then you should do fine taking in appropriate quantities of the additional foods provided at the water stops, such as PB&J sandwiches, bagels, and a variety of fruit. If you are consuming a sport drink, be sure to include the calories in the drink as part of your hourly total.

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