Best Energy Gels for Long Rides


When planning for your next cycling adventure, it’s also critical to consider the length of the ride and the timing of your energy gel intake. As a rule of thumb, energy gels are typically most beneficial for rides longer than 90 minutes, when your body begins to exhaust its glycogen stores. 

Also, if you’re transitioning from swimming to cycling during a triathlon or starting your ride on an empty stomach, an energy gel can provide a quick, digestible source of carbohydrates to jump-start your performance and sustain your energy levels.

As for the quantity of energy gels needed, that is largely influenced by the duration of your ride and your personal metabolism. On average, aim for about 60 to 90 grams of carbohydrates per hour of riding. Keep in mind, this can vary depending on your size, fitness level, and the intensity of the ride. 

Make sure to test out different amounts during your training rides to see what works best for you. It’s always a good idea to have a few extra gels on hand in case the ride becomes more challenging than expected or if unforeseen circumstances prolong your journey.

Lastly, let’s not overlook the practicality of carrying energy gels during your ride. Think about how you will store them; options range from jersey pockets to specialized gel flasks attached to your bike. Ensure they are easily accessible so you don’t have to stop or struggle to get to them when you need that energy boost. 

Hydration is also key when using energy gels. Most need water to be properly digested and to prevent any gastrointestinal discomfort, so ensure you’re drinking fluids along with consuming gels. Remember, energy gels are a tool to aid your performance, so finding what works best for you might take some experimenting. Ride on, fueled and ready to conquer those long miles!



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