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100-Mile Century Ride
Day 035 - Ride, then eat!
3-hour ride at RPE 6-8 
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RIDE FOR THREE HOURS ON VARIED TERRAIN AT RPE 6-8: 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 consume about one gram of carbohydrate for each pound of bodyweight. A 150-pound rider needs 150 grams of carbo -- roughly equal to an energy bar, a banana, a bagel, and two Pop Tarts.
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