Long ride nutrition, and how to accomplish good health?

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dreadhead

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Is it safe to say that the average person burns 10 calories per minute during fast cycling? So in 1 hour you burn 600. Is there a need to put all the calories you burn back into your system?
I know what to eat, this is more about how much of it. Do I wait until I am needing it, or do i stay on top and be proactive. After the ride do I need to eat more. I also am trying to loose 15-20 pounds.
 
I rode a metric century on Saturday and a century on Sunday. Back to back beautiful sunny days in the saddle. Burned more than 600 per hour with the 15 mph head winds. It was work.

1. Supported rides have food stops and you eat well. they usually offer high energy sensible food. Bagels, oranges, bananas, trail mix, Pb+J sandwiches, pasta salad etc.

2. I drink Hammer Nutrition HEED and use Hammer Gel.
http://www.hammernutrition.com/

3. On unsupported club centuries I take an all day flask of Hammer Perpetuem http://www.hammernutrition.com/za/HNT?PAGE=SEARCH and sip from it.

Check them out. It is important to fuel correctly or your body will suffer and begin to cannibalize muscle tissue. These products also will prevent muscle cramping by replacing electrolytes.
 
You can't lose weight if you keep replacing the calories that you burn.

You want to ride with a high cadence 70-90 rpm's with a lite pressure on the pedals. That uses your slow twitch muscles that use fat as a fuel and you can go for a very long time. Pedaling slow and mashing on the pedals uses you fast twitch muscles that use glycogen as a fuel. You have a limited supply of glycogen and once it's used up that's it. I go on long distance rides for hours on only a banana and an apple. As long as I don't dip into my glycogen supply I do fine. This site will explain it a little better.

http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=433
 
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