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RIDE FOR TWO HOURS AT RPE 6-8: This is your longest ride so far. So when you finish, be sure to replenish your glycogen (muscle fuel) by eating plenty of carbohydrates like fruits, vegetables, and whole grains. Studies show that your muscles refuel faster when you consume about one gram of carbohydrate for each pound that you weigh in the two hours immediately after a ride. An energy bar contains about 40 grams of carbohydrate, a banana about 30 grams. So if you weight 140 pounds, an energy bar and a banana will give you exactly half the amount of post-ride carbohydrate you need.
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