Subject: RE: calories per hour bluebike - 2010-10-19 7:20 PM So here is my plan for a half iron with lots of hills... feel free to curtique. I have used this plan on long rides and long bricks... and on a century bike race. I am a 165lbs male.
Shooting for roughly 100g carbs per hour which equals about 370 calories/hr. It works out to 1 24oz bottle of sports drink and 2 gels per hour.
When I ride long and am not focusing on sticking to a nutrition plan I eat a lot less... more like 1 24oz sports drink and 1 gel per hour. But my long rides don't roll into 6 plus hours. It seems like a lot, but I worry more about under consuming and running out of gas than over consuming. Haven't had any gut problems. And when you used the plan, did it work well? If the answer is 'yes', then you have your plan. If it is 'no', then you need to figure out why it failed. In the latter case, the general guidelines above (and the observation that 1-1 replacement is unnecessary and impossible anyway ) are good starting places. |