So what do I mean by refueling? Not drinking or in other words hydration, but instead eating during exercise.Next question, why do you need to eat during exercise? Well, when you are exercising your body utilizes stored energy in the lever, blood and your muscles. This energy primarily comes from carbohydrates and thats why you have to fill up with carbs before and during exercise. If you neglect refueling you will run out of fuel and "hit the wall".
How often should you eat? As a rule of thumb, you should eat approximately 1 piece of food pr. hour. With food I mean gels, banana, energy drink etc.
If you are in doubt which type of food you want to bring, just find something that contains 30g of carbohydrates.You really just have to try what works best for you. If you don't like eating during exercise, just bring some gel or mix some carb powder in your drink. Just experiment.
If you are going for a ride that is going to last less than 60min, there is no need to bring food. Although it could be a great idea if you should get lost or the rides take longer than expected.
As you probably have figured out by now, if you are going for a ride that lasts more than 60min bring some food - enough food so you have something to eat every hour.
Summary: For rides that last longer than 60min take some food with you. As a rule of thumb, you should eat one piece of food every hour, which should contain 30g of carbohydrates pr. serving. Banana, gel or bars? - its up to you
To read about hydration, just klick here.
Have a nice ride;)