Never Bonk

On long rides, it's easy to lose track of how much time has passed since you last ate or drank. One easy solution: Set a timer on your watch, smart phone or bike computer to go off at regular intervals. This can remind you to hydrate and fuel up as well as help you train to reach for your bottle or snack more regularly. Set your timer based on the following guidelines: -On average, you should steadily drink four to six ounces of water or sports drink (Which can help replenish carbohydrates) every 10 to 15 minutes. -Eat seven to 10 grams of carbs every 15 to 20 minutes after you've ridden 45 minutes. Choose high-carb, low-fat snacks: a date (7 grams of carbs), half a banana (14g) or half of a Hammer Gel packet or Clif Shot Blok (6g each).