I’ve put 100g of Torq in my 710ml bottles for few workouts now. Mixes well and taste good. I’ve noticed some slight gastric distress but nothing too major(I went straight from 40 grams to 100 grams 
).
2 Likes
So I tried this today. Glucose 30 gm and Sucrose 30 gm in a bottle. The workout was Spencer. Blecch, that stuff was way too sweet. Some mild GI upset (burping) as well. Got through the workout with short backpedals in the rest intervals for the last two. I’ll stick with what I’ve been doing, gells and Hammer Heed.
2 Likes
I’m recently getting back into cycling, been on Trainer Road consistently for 4 months now following the plan builder suggestion of SSBLV>SPBLV>SSBLV>Centuary Low Volume. This was created by the Plan builder before I got my place in London100, having preempted it for a month in January every year for 6 years! After the month, I find out I’m not in and normally let life take over again.
At the moment, I’m doing all my rides fasted. Am I doing myself a disservice by not taking on carbs before the longer rides, where I could then potentially push harder and builder more fitness?
Thanks
1 Like
I would like to know too!! Here in the Netherlands we traditionally eat breakfast and lunch with a lot of bread. (lately it’s of course more fashionable foods). But I notice that I have an ammonia smell the last few hard workouts, meaning that I’m buring protein and running out of carbs… I always assumed that I was getting enough with all the bread… but looking at adding some oatmeal…
(weight has been pretty steady for the last years ~ 76 kg, but last weeks slowly dropping to 74, nice for the w/kg, but I don’t need to loose weight, 75 would be fine, easy to track 4w/kg when I hit 300 watt 
)
But if you enjoy eating it and that gives you a mental boost then do it, am sure in Netherlands you can find high quality bread,
What are you trying to achieve by doing all your training in a fasted state? There are quite a lot of negatives associated with training in a fasted state and very little to be gained(if anything at all). Fuel properly, train optimally and recover adequately.
I’m talking about bread purchased from a bakery. What bread are you talking about?
This is not bread. 
2 Likes
Not sure where you’re from but Dutch is not the same as American bread. I don’t know what American bread (vile trash if you ask me - Wholefoods bakery is the only place that does ok bread). Most Dutch bread is proper fresh and won’t last more than a day or 2 (unless stuff has drastically changed since I was last living there). I miss Dutch bread 
1 Like
Burning protein will give off an ammonia smell and burning fat will give off an acetone smell.
Easy enough to throw in oatmeal or a good amount of high glycemic carb before your workout and see if you notice a difference. I’m sure being in the EU your bread is miles away better then what we have in the US, so it’s probably fine!
1 Like
Basically I am (was?) under exactly the same position.
And the advice has been to fuel my ride. I started doing it, and:
- RPE is lower
- legs are much better AFTER the workout
- it doesn’t have any effect on my weight providing i still count calories
That last one is also a downside: because i eat on the bike, I don’t have access to these “free” calories during the day anymore 
goodbye 
, goodbye 
2 Likes
From the basics, bread gives carbs and protein and can be combined in a great variety in many types of meals. So that’s a win - as long as you find a palatable product, wherever you live.
Being German and having lived in Scandinavia, I am passionate about good bread and I am used to easy access. I’ve been in The Netherlands for ~10 years, and it’s been a frustrating but eventually successful journey to find good stuff.
For me (following endurance diet), it should be as much whole grain as possible, have few additives, and be based on sourdough with little or no added yeast. A mark of bread like this is that it gives you satiety, and it keeps well for many days. Most of the supermarket bread that is easily available and quite cheap (Albert Heijn, Jumbo, …) does not fit this, even when it’s supposedly whole grain. However, I’ve chosen that stuff too when I had no other easy options. I imagine this counts true for many countries.
I’ve found that Ekoplaza and the ‘Vlaams Broodhuys’ that are widely available throughout The Netherlands have a few sourdough breads (“desem”), also with spelt and rye and whole grain. In Amsterdam, Marqt supermarket also has a good variety of whole grain breads as do the bakeries ‘bbrood’ and ‘Amsterdams Broodhuys’ that both use sourdough (the latter is better).
2 Likes
jo doch bei uns in Österreich hamma wos besseres
2 Likes
“Objective: arrive at the bottom of the final climb with the main contenders”
Froome really messed that one up 
8 Likes
Fries roggebrood ;p that’s the least processed bread you can find in Dutch supermarkets. But you have to like the taste and consistency. Otherwise like you said, bake it yourself or go to an actual baker (no franchises, but actual bakers)
1 Like
Pardon my ignorance, what is the recommendation of Sugar to Maltodextrin? 2:1 sugar/maltodextrin? Also, should I throw in some electrolytes (salt, potassium, etc…)
I picked up a huge container of Maltodextrin and want to formulate a cheap and effective drink solution.
I’m sure this was mentioned before although I couldn’t find a clear answer.
Cheers 
Are the colours wrong on the key under the table?
The Reason I do it / done it is I’m more of an early bird then a night owl, so would rather wake up, roll out of bed at 5:30am and straight on TrainerRoad. Then have breakfast (oats & a protein shake) after and be at work for 8am. I find if I eat less then 2 hours before hand I get a stitch during my exercise.
I found some rides tough, but I’ve not failed any, and I assumed that 1.5hrs at most on a ride wouldn’t make a lot of difference.
I highly doubt you are burning protein. Protein is a VERY expensive energy source for the body. You basically have to have no carbs and no fat in your system before you bod will even think about reaching for protein. If you’re on the bike pedalling, you’re still using either carbs or fat. If you’re in the corner clutching your stomach after a winter of eating rabbit, you’re probably using protein.
3 Likes
Just reread all your replies in the thread, similar to you I’m now in recovery week, but next week, I’ll be on date bites or the Maltodextrin / Fructose mix, see if I can get a bigger jump in FTP without it having a negative impact on power to weight.
Off to see if I can find a date bite recipe!
As a lower power rider @ 148FTP vs ~59kg, I dont want to be putting on too much weight without benefit.
And now this: