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@MarcusB
I drink plenty of water in the 2 hours before a big ride, then on the ride, one bottle of sis go, don't care what flavour, and one of water,I tend to drink the electrolyte more on the second half of the ride. I take a banana to eat. As soon as I get off the bikeI have a pint or 2 of water and a big fresh melon and banana smoothie. Thats enough for a 4 hour 75 mile training ride with not too many ill effects.