How much do I take?

The question unfortunately does not have a simple answer. The reason being is that each athlete is different and the ability for digestion is different. I weigh about 71 kg and use Perpetuem. I use the equivalent of 1-1.25 scoops per hour. When making a gel consistency I mix 3.5 scoops to 2 ounces (59 cc) of water. I then pour that into our gel flask. That will then last me about 2.75-3.5 hours depending on intensity and the temperature.
I can take the same 3.5 scoops of Sustained Energy and that will last me closer to 1.5-2 hours because the SE will break down faster.
If I take another 71 kg athlete, they may be able to digest more calories than me which means the same flask I used might only last them for 2-2.5 hours.

They have to train on the product to determine the optimal intake. Go based on a rough rule of thumb outlined in the Endurance Athlete’s Guide for calories. Those are suggestions on UP TO that many calories per hour, it does not mean they should or can use that many.
As for timing of the product, many athletes become fixated on the clock and force calories down even though they may not need them. Again each athlete needs to train on the product to find their “rhythm” with the intake. I prefer every 20 minutes with my Perpetuem mixture, however if I am full and do not need it, I wait until I do before I take more in.

Dosage guidelines:

120 pounds ( 55kg ) = 1 scoop per hour
120 – 150 pounds ( 55-70kg) = 1.5 scoops per hour
155 – 190 pounds ( 70 -86 kg) = 2 scoops per hour
190 pounds ( 86+) = 2.5 scoops per hour.

Therefore average how many hours you will take for a ride and take the suggested amount of scoops per hour for your weight,
Ie: 100km, 4 hour ride, 50kg, therefore will need 1 scoop per hour x 4 for 100km’s.
Please remember this is suggested, train on the suggested scoops but if you require less or more make a note of this as each athlete is different, if we were all the same it would make for a very boring race!!!
Please also do not forget to take water along in your water bottles on the bike and in your fuel belt on the run for hydration purposes.