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I too had a difficult ride on the 4th. I participated in the annual "Fabulous 4th Metric" in a nearby county. The route has about 5,000 ft of climbing and unfortunately took me over four hours to complete because I've not been the most diligent this year in terms of riding, plus it was really, really HUMID.

Anyway, I like to eat a lot on long rides. My newest favorite is a Pay Day bar because of the salt/sweet combo. I'll usually eat one of those during a 2+ hour ride. If I ride for <2 hrs, then I'll usually just have one water bottle with water and the other with sports drink (currently Gatorade b/c it's cheap, but it's not my favorite). During the metric last Monday, I had two bottles of Gatorade, three bottles of water, a banana, several cookies, and half a PB&J. I was very fatigued by the end, but I think that had more to do with out-of-shapeness than lack of calories.

Happy riding!
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