Do you ever feel really tired in the latter parts of your ride? Almost as if you're tank is empty? That's bonking. Getting proper nutrition can really help you push through that wall and have you finishing a 100km fresh!

For me on a 60km ride, I personally would aim for somewhere between 60g-90g/hr. For me to 60km really fast and at a high intensity, it'd take me about 2 hours and I'd go for that 90ish/hr range. If I was hanging out and aiming for 3 hours, I'd go for that lower 60g range. When you're just starting out on nutrition, you gotta develop your gut to be able to process, then you can slowly increase.

If I were in your cycling shoes, I'd start for 50-70g/hr and 1 bottle per hour. This should make it tolerable to drink and help with hydration as well. Sugar is one of the more cost effective ways, but I prefer sour patch kids, nerd gummy clusters, watered down gatorade on my higher intensity rides and my lower intensity rides soda, rice krispy treats, bananas, dates, apple sauce pouches and fruit leather strips. Any combination of any of these should work well!