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RIDE FOR TWO HOURS AT RPE 6 TO 7. INCLUDE 2 REPEATS OF 10 MINUTES EACH AT RPE 8: After your long ride today, remember to eat plenty of carbohydrate as soon as possible after you get off the bike. Studies have shown that your cells are most receptive to storing glycogen in the two hours after endurance exercise. So take advantage of this "glycogen window" and eat about one gram of carbohydrate for each pound of your body weight. A 150-pound rider needs 150 grams of carbo, which is roughly equal to an energy bar, a banana, a bagel, and two Pop Tarts.
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