SO WHAT TO DO IN PRACTICE?

1. Continue your training with energy in the bottles until departure. Test the principles of energy and fluid that we have described in this RoadBook.

2. Potentially, slowly work your way up in concentration towards the 90 grams per hour. Especially use the last long training rides to test the energy intake. Always think "eat before you're hungry / drink before you're thirsty".

3. Prepare your plan before departures. You should aim to get approximately one liter of liquid per hour to your desired energy intake but regulated according to the temperatures. If it is very hot, a less concentrated mixture may be a good idea.

4. Start by drinking of water/electrolytes bottles after breakfast.

5. Consume bites of an Energy Bare already from the start of the ride. But you can't eat your way into shape so the intake should be moderate.

6. Bring gels so you can support your body if urgent needs arises. Otherwise rely on bars, lunches and energy drinks at the depots.

7. Bring a bottle with clean water. Then you can always consume your