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Sports drinks and water supplements provide better hydration than water.
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Don’t fall into the “I’ll eat at the next intersection/hilltop/turn” trap, or you risk a demoralizing low-blood-sugar bonk. Depending on your size, you will burn 30 to 50 grams of carbs per hour of cycling and should take in seven to 10 grams of carbs every 15 minutes after the first 45 minutes of riding. If you’re riding an hour or less, water and a light snack should suffice.RELATED: Bonking, Dropping, and Other Life Lessons from the Pros In general, follow these fueling guidelines. Avoid hard-to-digest, high-fat, and high-protein bars. Nutrition bars can also be useful, but be sure to check the ingredients and serving sizes. In a pinch, gels, goos, and chews are convenient and, as a bonus, often contain electrolytes. You should primarily consume natural, simple, high-carbohydrate foods. Once you’re on the bike, you’ll require regular nutritional upkeep to keep the pedals turning. $1,500 to $3,000 Upper-level components a frame made of some high-quality aluminum or steel or midlevel carbon lighter wheels.$1,000 to $1,500 Mid- or entry-level parts a midquality steel or aluminum frame, maybe with carbon fiber mixed in lighter, stronger wheels.$500 to $700 Expect entry-level components a frame made of no-frills steel or aluminum basic wheels.Shop employees are trained to figure out which frame size and seat height are suitable. Ultimately, choose the bike that fits best instead of the one that’s the best deal.(More on that later.) Plan on spending 20 to 40 minutes per bike. Look for gearing that matches the kind of riding you plan to do, and a comfortable saddle. Different brands may have identical components or frame materials in similar price ranges, so it comes down to fit and feel. It will pay you back in terms of performance and comfort. Buy the highest-quality bike you can afford-that is, the one with the best parts and frame materials.Components and frame materials vary by performance, weight, and durability, so it’s wise to educate yourself in advance. If the staff doesn’t listen, treat you respectfully, or answer all your questions, go elsewhere.
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