Nutrition on the road - What, How and Why?

If you are cycling for over 3 hours consuming 90 g of carbs per hour is optimal for performance and this works best if you consume a mixture of carbs - glucose plus fructose or maltodextrin plus fructose in a 2 : 1 ratio .

You can also make your own cheap and easy sports drink and either Hypotonic -

20 - 40 g sucrose / 1 litre warm water / 1-1.5 g ( 1/4 teaspoon ) salt ( optional ) / sugar-free or low cal squash for flavour ( also optional ) .

Or

100 ml fruit squash / 900 ml water / salt as above again optional

Or

250 ml fruit juice / 750 ml water / salt again optional .

Or to make an Isotonic drink

40 - 80g sucrose / 1 litre warm water / salt option / sugar free low- cal squash for flavour ( optional )

Or

200 ml fruit squash / 800 ml water / salt option

Or

500 ml fruit juice / 500 ml water / salt option .

Chill after preparing !