Generally speaking, most riders should take in 200-400 calories an hour, in whatever form-gu, gatorade, bar, fruit. And a liter of water per hour (even more if you're working hard on a hot day). So for a 4 hour hard ride, try to take in about 800-1600 calories and 4 liters of water. Sounds like you might not have gotten enough calories in you...another gel or two may have helped. And get them in early--don't wait until your already thirsty or hungry or over-tired--by then the calories and water will help only so much. I found that out the hard way!go do it said:thanks
i thought that i ate enough
a snickers, 1 hammer gel, a banana and i had a camel back and
a water bottle for water
sounds like i need to eat more
but how much for a ride of 3.5 or 4 hours?
i'am going to do the same ride this weekend