[John Rogers]

Back on the 70s and 80s when I was racing bicycles I would do 2 or 3 century rides a year and I found the answer to prevent cramping was to eat while riding and drink a bottle of water every 30 to 45 minutes. I would put a pinch or salt and sugar in each bottle and maybe use one of tea also. I stayed away from any of the energy drinks as did most racers. We would also eat nearly continuous after the 1st hour usually bananas, fig newtons and some home made stuff. In the race season I usually rode 450 or more miles a week as did most veteran class riders so the legs got ready easily.