Eating advice from elite endurance coach Neal Henderson.
1. Don't guzzle Gatorade
“If you’re just doing a steady endurance ride at a conversational pace, then you can very easily get away with taking in 100 or 120 calories an hour. You don’t need to be guzzling Gatorade. You don’t need a PowerBar every hour.”
“If you’re performing a workout that’s going to have a lot of high-intensity efforts, you’ll need more fuel to support them. Remember that your body has to have an adequate starting level of carbohydrates in the tank. So load up.”
“Know how your diet and workout are connected, and adjust accordingly: At a lower intensity for a longer period, you’re using a good percentage of fat as energy. But at a very high intensity, you will be using mostly carbs.”