34 mile training loop what to eat - how to pace?

cheaperholidays

Update:

After sorting out the low energy problem and getting the spinning action sorted, so i can now ride quite comfortably in the big cog on the front and in 5ht or 6th gear at a cadence rate of 96 to 100, i do switch this to the middle cog on the front depending on the terrain ect but i find a fast cadence more comfortable especially going up hills.

The first 15 miles is now completed in 48 minutes and the Total time for the 34 mile run is 2 hrs 36 minutes. This was completed in heavy rain.

As a guide this is what works for me :- I like to keep hydrated every day with plenty of water as usual.

1 pint of water 20 minutes before the ride 1 banana after the first hour 1 carb gel after the second hour Plenty of water during the run - i use a camel back

Thanks again everyone for your helpful replies.


Mike