Gravel Ride Nutrition
Here are a few considerations when planning a longer gravel ride.
- Hydration: Pre-race and during the race
- Proper hydration starts the day before a long ride
- Don’t start the ride in a dehydrated state
- Electrolytes: You’ll miss ‘em when they’re gone
- HEED contains electrolytes. And 100 calories/serving
- One bottle of HEED + one of water on the bike for a 2hr ride
- Cramp prevention: Hydration + replenish electrolytes/minerals
- The more you sweat, the more mineral supply lost
- Calcium + Magnesium + Sodium + Potassium
- Hammer Endurolytes are densely packed with electrolytes
- 3-4 capsules/hr, depending on temp/body size on 2+hr rides
- Prevent the Bonk
- Calories In, Calories Out
- Approximately 400-500 calories/hr expended.
- Aim to replenish roughly 200 calories/hr
- Combo of real food + Gels. One gel/hr = 100 calories
- Hammer Perpetuem for rides over 2 hours.
- Perpetuem is a ‘Fuel source’, not a hydration source
- Contains protein + liquid calories
- Practice YOUR strategies. Be wise with your Gut.