{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/fuelling-long-sunday-ride#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "How much should I eat on a long bike ride?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Work out your carbohydrate needs per hour and carry enough to hit them. A target of around 60 to 90 grams an hour suits most riders on long efforts, adjusted to your tolerance and the ride's intensity, taken as a mix of drink, gels and chews."
      }
    },
    {
      "@type": "Question",
      "name": "When should I start fuelling on a long ride?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "From the start, and steadily throughout, rather than waiting until you feel low. By the time you feel your energy dip you are already behind, and recovering a mid-ride carbohydrate deficit is much harder than staying ahead of it."
      }
    },
    {
      "@type": "Question",
      "name": "What should I eat before a long ride?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "A carbohydrate-rich breakfast a few hours before you set off tops up your glycogen stores. Favour familiar, easy-to-digest foods and allow enough time to digest, so you start the ride properly fuelled rather than chasing a deficit."
      }
    },
    {
      "@type": "Question",
      "name": "Why use dual-source fuel on long rides?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "The higher carbohydrate intakes long rides demand are what dual-source products are built for. Combining maltodextrin and fructose lets you absorb more carbohydrate with less gut trouble, raising the absorption ceiling that single-source fuel alone can hit."
      }
    }
  ]
}