How To Fuel for LONG Cycling Races | Unbound Gravel Prep | TPC

What’s the secret to riding for hours and maximizing performance on the bike? EAT MORE CARBS. Good nutrition and hydration provide instant energy without upsetting your stomach. Bruce covers the best carb & electrolyte drink mix, the best energy gels, the best energy chews, “real” food, and candy for cycling and explains some simple tips to ensure your fueling strategy is dialed for your next big race or adventure.
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0:00 Eating wins races
1:18 How much & how often should you eat?
2:37 Tailwind provides energy and prevents farts
5:19 Get BIG bottles and good cages
6:30 GU Salted Watermelon gels give instant power
7:51 Clif Salted Watermelon Bloks are the bomb
8:40 Regular candy is the cheap alternative
10:11 You need some “real food” too
12:10 Coke is good, Red Bull is my secret weapon
13:12 SaltStick could prevent cramps. Still testing

[@Outsideville]

Enjoyed this during dinner.

[@Hunttherider]

Brilliant. This is catnip for any gravelero or gravelera approaching their first Unbound. Nice one!

[@dukenukem3598]

Skittles baby

[@richardmarzec9136]

Darn, i thought rice crispy squares were my secret. So yummy, but get soft and when it's warm out. I also buy grocery store stroop waffles which are $3 for 6

[@OMCBOONE]

Tailwind sounds like it would be gassy too 🌬

[@uknowbass]

Arundel Looney Bin = no lost bottles

[@AdamJStoryDC]

How come I eat a carrot and I get 5000 comments about keto and the “I’m fat adapted and ride 100 miles without food” on my channel? Surprised you didn’t get the trolls commenting on this information.

[@Mike_MTB_XC]

This is 100% true and I have seen it many times!

[@michaelpearce6982]

What's the best way to clean these bottles after having all that sugar in there?

[@NewbGamingNetworks]

I’ve found that often rinsing them out with water a few times and setting them out to dry works well. If anything gets weird then dish soap works great. Just be sure to rinse with water to get all the soap out after :)

[@AnOldGuy164]

I don't do grams. I do calories.
It is easy to eat 250 cal/hr. Much harder to eat 500 cal/hr. But don't go out and try to eat more than normal on race day. If you don't do it in training, it is a good bet that you will not do it in a race. It takes time to train your body to eat the food you need.
When I was doing ultra runs, I would eat 250 cal/hr (a 3 Musketeers candy bar) hour for easy races. For hard races a smoothie of orange juice concentrate and honey would provide 400 cal/hr.
If you are a pro, eat what they pay you to eat. If not, eat what you like.

[@bobspatta2179]

Great vid! Super informative and spot on for what we go through out here. Swedish Fish and Saltstix are MONEY! :)

[@EstebanRapido]

What bet did you lose to be forced to wear that apron?