I'm doing a 45-mile ride tomorrow. Hoping to be out there for up to 3 hours (wind determines that or not). I was planning on only taking water with me. It was explained to me early in my training that doing so allowed your body to focus on burning fat for fuel rather than the sugar in "performance drinks". [Note: I am also losing about 8-10 pounds for race season, if that matters]. They called this "bonk" training so that's where I got the name from.

What duration of workout is about the max that you should do with "water alone"? Should I take "something sugary" just in case?

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-- Every morning brings opportunity;
Each evening offers judgement. --