Stupidest thing I ever did was listen to newbie advice at the last moment before a larger event.
Rule #1: don't change your habits at the last moment.. if you want to try something new, do it when you train.. not for an event
Rule #2: remember (this is what I messed up too) that HR will go up considerably on a major event, due to the excitement & stress... an elevated HR + probably elevated effort means that less oxygen is available for your intestines = BIG BIG trouble if you try to eat solid foods.. only do this if you are in for either very easy or extremely long rides
The easiest system I used was: a Camelbak for nothing else but pure water.. you do NOT want gunky overgrowth in that bladder which is hard to clean.
Then put 2 water bottles on your bike which can have liquid drinks.. always try to include protein.. your body will consume approx. 10% protein of total energy. If you don't digest any, it will take it from body proteins.. your choice to waste away muscles or to take more protein.
Recipe: 1 part protein poweder (whey is easiest), 4 parts carbs. Currently I really really like IsoSpark as it has slower carbs and a ton of minerals (magnesium, potassium, sodium). Another option: equal parts of maltodextrin and glucose plus sea salt and a tsp/tbsp of glutamine if you want. Per liter something like 10g P /40g C would work out best.
This is really the best solution as you really don't want a too sugary drink when you are really thirsty and just 2 bottles aren't going to cut it. Camelbak FTW. (or a cheaper knock-off?)
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