Fuel the Body

The experts recommend drinking a 22 oz bottle of water every hour while biking, whether you feel thirsty or not. Carry at least 2 bottles of water with you and replenish them at every opportunity.

Riding burns from 500 – 900 calories per hour, depending on how hard you’re pushing. You may burn 3000 – 5400 calories over the course of 6 hours on the bike. a power bar at the start of the day was enough to get going. This was followed by a real breakfast a few hours later and a real lunch at mid-day. By real I mean, one where you stop and sit down to eat for 20 – 30 minutes. I need to eat at least as much as I plan for PCT hiking.

2989 calorie plan, weighing about 1 lb 8.4oz:

PCT Food: JT Daily 2989 calorie breakdown
Meal	Food	Calories	Weight (g)
1st Breakfast	20g protein cliff Bar (68g/2.4oz/270), 2 tbps Tang oragne powder (24g/0.8oz/90)	360	92
2nd Breakfast	½ cp Whole grain oaks meal (40 g/150); 1/3 cup powdered milk  (0.8 oz/23g/80), 0.8 tbps coffee mate (4g/24),  10 Almond (13g/75), raisin (1oz/28g/84)	413	108
Elevenses	1oz dry fruit (28g/1oz/90)	90	28
Lunch	4tbsp peanut butter (64g/360), 3 sq chocolate (38g/1.3 oz/230), 2 tbps grated parmesan cheese (0.2oz/10g/20)	610	112
PM snack	3 fig newton (48g/1.7oz/150) and 2 snicker bars (105.4g/3.72oz/500)	650	153
Dinner	Instant noodle (111g/521) or 1.5 cup instant mashed potato (99g/360), dry pork (28g/1oz/100), 2 tbps dry vege mix (23g/0.8oz/70)	690	162
Evening snack	Almond granola bar (34g/1.2oz/160); 0.5 twists (5g/16)	176	39
Total		2989	692g/24.4 oz