Well that went reasonably well…120g carbs in a bottle, made it through macadie+1. Well…mostly. 3 intervals no issue whatsoever. 4th legs started to give out…had to backpedal once each during the last 3 overs. Overall very happy…havent come close to completing this workout before. Still feel fairly strong now 5 minutes after the workout. Going to get outside for an hour or 2 ride. I think my muscle endurance just needs some work still…
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No. Ok, yes.
I noticed the same thing today.
Today was really the first time I seriously made an effort to take i carbs. 120 grams during a 90 minute trainer overunder workout, then a 90 minute outside endurance ride right after. Had about 100g carbs on the endurance portion. Had a small recovery drink after, then a large but reasonable portion of whole wheat pasta with turkey meat sauce.
I felt pretty good afterwards, and still do 4 hours later. Normally I would get a semi about to crash feeling after that kind of work, and just sort of graze nonstop all day. Feel good, hunger is in check today…
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Wait what…like all brands? Is it a national holiday or something I dont know about??
Yeah, all brands. Stores stock up for Easter and then basically mark them down right after. Same as Valentine’s day candy going on sale on Feb 15th
If you are going for a long outdoor ride how do you carry your nutrition? If you prefer liquid do you put 2 bottles on the bike and bring mix to add water to layer?
I’ve done 2 carb rich bottles and a few gels but seem to run low after 2.5 hrs then end up at a gas station.
Please share what you do. Thanks
I knew it. 
Drone’s on the way. 
While we take some time to reflect this Easter (and wait for jellybean fire sales), anyone else can’t wait until restaurants re-open so you can order a coffee and pocket all those little sugar packets to use for bike rides? 
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It’s fairly unusual for me to go longer than 2-3 hrs on a ride without a stop. My 60 mile group ride has a a stop, where I’ll have a big muffin and latte…so 2 bottles is still generally enough.
On the rare time times I’ll do a solo century…I generally go at a fairly easy pace and being mostly solid food.
That said…my plan for gravel races this year WAS to bring pre-portioned baggies with 80g or so of gatorade powder/maltodextrin/fructose mix I could just dump in a bottle and add water. So much for that this spring though…
What concentration are you people using? I see a lot of XXg/hr but how many g/liter? Thanks
XXg/500-750ml.
1 bottle/hr of whatever size you have.
But that’s just to digest the carbs.
If it’s hot or you’re a mega sweater (gross) you’ll need more ‘just water’.
So 100g o(or more) in only 500ml of water? I was under the impression (from reading a long time ago) that beyond a certain concentration the rate of utilization was impaired. I want to make sure I have this right.
If you ingest a mostly waterless gel w/ 25g carbs, then ingesting 500ml of water w/ 100g carbs over the course of 60 minutes is certainly going to be absorbed.
I believe it’s the available sodium (and receptors?) which leads to impairment of absorption; might be incorrect about that.
Thanks for the quick reply. Another question. Is there accepted science that says whether sucrose is absorbed as efficiently as 50% fructose and 50% glucose or does breaking it down become the rate-limiting step to absorbsion?
Sometimes I swear I look at a carb wrong and gain a pound…
FWIW - I’m working on being more smart about the carbs I do take in and trying to keep simple carb intake to times close to training. I’ve been adding a lot more fresh whole veggies to my daily in take and avoiding foods that have that overly processed or high in fat or sugar.
Trying to keep it balanced overall as I need to get the weight down. I also tend to train and eat late. By the time I’m done with work and the kids, I might not get my ride in until 10pm or 11pm. By that point I just need to eat something afterwards.
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No. They metabolize separately in different pathways, hence the requirement for the combination.
So if I burn around 750cal an hour, I would have to supplement with 90g of sugar (360 cal) in my water bottle???
I am doing Mary Austin in less than two hours and there is no way on this planet I’d attempt on doing her… ermm it, on just water.
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I’m just tired of cooking, and I like cooking.
Now back to sugar, Jellybeans are the best ride snack, they’re also the best, “it’s 10pm and I’m addicted to sugar snack” so they cannot live here long.
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