Fluid and energy intake during Audax riding is essential for controlling body temperature and sustaining endurance. Carbohydrates, fat, protein, vitamins and minerals need to be consumed. Insufficient caloric intake can lead to fatigue, weight loss, and impaired physical performance.
Your caloric intake should comprise:
Typically the body can absorb around 60-90g of carbohydrate per hour.
Over time you will discover what “works” for you – and what doesn’t.
Audax riders typically rely on food that is readily available at checkpoints. In small country towns that means bakeries and cafes during the day and if riding into the evening parmas, pasta or rice are go to foods. Some riders carry sports nutrition such as gels, bars, chews and electrolytes, others more ordinary food, like jam sandwiches or cereal bars. It is a personal preference for whatever carbohydrate-rich food you find easiest to eat.
Many cyclists turn to sports drinks for energy before, during and after exercise. While these beverages may supply electrolytes and carbohydrates, they’re often highly processed and don’t contain many nutrients.
Juices can deliver nutrients that are easy to absorb while helping to keep your sugar levels balanced. Juice can also help with hydration. Adding water to your juice can help your stomach empty and re-hydrate you more quickly.
Milk drinks have long been favoured by randonneur’s during and after the ride. It contains a healthy balance of hydration, carbohydrates and protein.