two tabs in a bottle? i was just using one in a 24oz bottle. pretty darned salty even with that.

Yeah, I use two, or two scoops of whatever is at the rest stop on supported rides.

Congrats! I did my first century in 2013 thanks to some pelicans, last month I completed my 11th... fun sport and fun people.

Herr_oberst knows of what he speaks... fuel yourself regularly and often. I've found that refueling strategy is where a lot of people trip up when they go from riding 40 miles to riding 60, 70, 80 etc. I find that I am good for about 50 miles, after that I am "riding my stomach" and will excel or suffer based on how well I have fueled. I used to be all about gels (hammer or clif), shot blocks/chews and stingers. I would eat one of the above every 30 minutes, wash it all down with a bottle of nuum or water (1 of each) and I'm good to go.

Starting this season I got more into the drinks and stuff like that, and it has really worked out well for me. I've been making an unholy mix of Hammer (either HEED or perpetuum) and Tailwind and have one bottle filled with that, another with water. I rode 4 centuries this summer and consumed nothing but this stuff and maybe a gel or blok here or there and I felt great. Have used the same fuel on some marathon alpine climbs this season and had similar great results.

My issue with gels and chews is that once your insulin starts to swing you need to keep after it or you bonk hard.

Switched to Hammer Perpetuem as my sole nutrition for anything under 5 hrs, and it works great.

So the Gu website says every 45 minutes. Would that be about right in your experience?

I'm all ears on this electrolyte discussion. On my other thread Red Beard has been sharing his formula but I may be drastically underestimating my requirements.

After my weekend long distance cramp the back of my leg and calf feels like someone used them for batting practice...

As for gels etc. I've been trying to learn when to use what and from what I can tell from my reading, gels are best for events under two hours. Beyond that you need a different type of energy source. Does that sound right?

I use gels shortly before long climbs & to get me through the last 10 miles of long rides. I start with Gatorade in my two 24oz insulated bottles & then use EmergenC in every other water fill up.
I mix in a banana & fig newtons with the Cliff bars for nutrition. Bonking in the middle of nowhere can't be fun, I've come close.

On the bike, you need about 60g of carbs/hour (http://www.bicycling.com/food/eat-light-your-bike):

Clif bar = 40g
Gels = 20g
Fig Newtons = 10/per
Hammer HEED = 25g/scoop

I like a bottle of HEED with a half Clif bar + plus a gel - spread out over an hour (with sips of regular water too if it's hot).
It really is all about putting the energy back into your body in a way that *you* will tolerate.

No need to worry about getting extra protein, you can get that after. Definitely need to monitor water intake - if you can't pee at the first rest stop, you aren't drinking enough.

Bill

I disagree with the "no protein" school of thought. Used to think that way, but am much happier with the little soy in Perpetuem or an Alan Lim rice cake with egg and bacon... just a bit to moderate things.

When its hot, two electrolyte tabs in each large water bottle...

I guess I should've said "no need to *worry about* protein" - usually much more involved for digestive tract to process.
...
Different strokes ----> Different folks

I was just trying to quantify "how much" rather than just "what"

Exactly. Everyone has a different metabolism. I need to eat a lot on rides of 30 miles or longer. Unsupported centuries are a challenge. Lots of chews, lots of bars and a couple of egg and cheese sandwiches. More if I'm in a group, because invariably someone will bonk or be in danger and food needs to be shared to bring everyone home. Plus, I drink a lot of water on rides.

I agree that everybody is different, guys on my Saturday ride have egg and bacon at the coffee break, if I did that my legs would lock...lol.

Didn't mean to be preachy, its simply that I was in the "no protein" camp for years, and could manage the carbs, but always felt on the edge on longer rides. With the little bit of soy, it seems that the knife edge moderates, for me...