Don't... bonk
Don't... bonk
The key to staying fuelled on a long ride (whether that’s a training ride, sportive, race or audax) is to eat and drink little and often, though it depends on the length and severity of the ride.
See what energy products work for you in training (that may be cycling-specific products like energy gels and bars, or natural food like bananas and flapjack) and stick to the same formula during the sportive. The aim is to consume approximately 60g of carbohydrate per hour of a long ride.
By taking a look at the route and profile in advance you’ve also given yourself an idea of where to pay particular attention to nutrition. Have you got an energy gel to neck before a significant climb?
Make use of the feed stations if you need to take a breather and to get some food and drink down you – and to top up your own supplies in your jersey pockets – but don’t linger for too long or you’ll lose your rhythm. Also, make sure you have two cages on your bike and start the bike with two full bottles so you don’t have to stop unless you want to. We like to ride with one bottle of water and one made up with an energy drink.