Many avid cyclists know that you need to eat well before a ride of four hours or more. During such a long trip, the body uses a lot of energy and you also lose a lot of fluid. Because you don't want to run into a man with a hammer and of course you want to avoid that annoying hunger pang, you have to replenish these deficiencies in time. But how exactly do you do that?
Start your endurance ride with a full tank
If you have a four-hour endurance ride planned, it is important to start the day with a carbohydrate-rich breakfast, because you want to get on your bike recharged and full of energy. Are you starting your endurance ride later in the day and could you use some extra energy? Then the Amacx Fast Bar is perfect for refuelling. The body converts all carbohydrates from food into glycogen. The body then stores it in the liver and muscles. After about ninety minutes of cycling at a low speed, this energy supply is used up and the body switches to burning fat. And that is not a pleasant feeling and of course you want to avoid that.
How much do I need?
So don't wait until this energy supply is depleted before replenishing, but make sure you consume enough carbohydrates spread over these four hours. Most athletes adhere to the guideline of about one gram of carbohydrates per kilogram of body weight. So a cyclist weighing around eighty kilos should consume eighty grams of carbohydrates per hour for optimal results. For a four-hour endurance ride, that quickly means 320 grams of carbohydrates per ride.
In addition, the ratio between the different types of carbohydrates is perhaps just as important. The stomach and intestines cannot process more than sixty to ninety carbohydrates per hour. However, if you train yourself to do so, you can absorb up to 120 grams of carbohydrates with the Amacx Turbo Line. If you consume too many carbohydrates at once, you can suffer from cramps, stomach aches and sometimes even diarrhoea. And of course you want to avoid that on the bike! That is why it is smart to choose a product with a carbohydrate ratio of two parts maltodextrin and one part fructose. In this ratio, the chance of stomach and intestinal problems is small, while the body can process many carbohydrates. That is why the Amacx Energy Drink is a good choice during a four-hour endurance ride.
Don't forget to drink
In addition to replenishing your energy supply, it is important to drink enough while cycling. The body also loses a lot of fluid while riding. This is partly due to perspiration, but moisture also disappears from the body when you exhale. You can measure the amount of fluid you lose based on your body weight. You can do this very easily by weighing yourself before and after the endurance ride. The difference in kilos is the number of litres of fluid you have lost.
The impact of this fluid loss is often underestimated by athletes, even though it can have a significant impact on your athletic performance. If you lose more than two percent of your body weight in fluid, your exercise capacity can already decrease. You can also suffer from dizziness or intestinal cramps. How much fluid you lose depends on your height, weight and build. The weather also influences how much fluid we lose. Therefore, regularly do the test on the scales to know what you need during a four-hour endurance ride.
Make a plan
Now that you know your carbohydrate and fluid needs, you can look for the perfect sports nutrition product for you. But what is that? That depends on your personal preferences. Some athletes choose the convenience of Amacx Drink Gel and quench their thirst with a large water bottle and Amacx Hydrotab. Others choose an isotonic sports drink such as Amacx Energy Drink. Do you prefer a tasty snack on the go? Then Energy Nougat or Energy Fruit Chew might be something for you. By making a plan and experimenting with different types of sports nutrition during training sessions, you will automatically learn what suits you best. And that will give you maximum pleasure and results during a four-hour endurance ride!
