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RIDE FOR TWO HOURS ON VARIED TERRAIN AT RPE 6-8: On long rides of over 90 minutes, carry a sports drink for a steady supply of the carbohydrates you'll need to fuel your efforts. Tote the sweet, sugary sports drink in a water bottle and keep plain water in a back-mounted hydration system like a Camelbak. Take a swallow of the sports drink, then chase it with water to rinse out your mouth. If your hands get sticky from sports drink that splashes out of the bottle, rinse them off with water from the hydration pack.
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