I did 200g sugar (150 sugar + 50 skratch) + 200g maltodextrin in a single fuel bottle today for 4 1/2 hours and my guts did not explode. Had water in the pack.
Joe
I did 200g sugar (150 sugar + 50 skratch) + 200g maltodextrin in a single fuel bottle today for 4 1/2 hours and my guts did not explode. Had water in the pack.
Joe
Somehow there is some magical chemistry happening. I can’t stand to drink 2 scoop’s of Gatorade powder in a bottle because it is way too sweet!
However, when I add 3 scoops of sugar and 3g of sodium citrate to the 2 scoops of Gatorade, it’s now drinkable . Adding more sugar and salt = better/less sweet. (This is my super bottle I sip on over 3 hours, with separate plain water).
Amazing how unique we are with regards to tolerances and tastes.
I do a 143g carb bomb in a Bidon which lasts just shy of 2 hours, 76g malto 58g fructose 6g sodium citrate and 3g potassium chloride, together with 3 SIS isotonic gels every 40 minutes during that 2 hour period, working out to just shy of 100g carbs/hour.
Two bidons is a four hour period and I carry ~1800ml plain water in USWE. This gives me flexibility for my 100 miler races to drop and collect my system of 2 bidons and an USWE.
Also helps with the 6-8 hour weekend long training ride, carry two ziplock bags with two carb bombs for refilling. Gels go in the back pocket or top tube bag.
Since September ’22 I have dropped/not needed eating any form of solids on the bike during races and long weekend rides.
I found a supplement supplier to make my carb blend after experimenting with the carb bomb products as individual products. Also allowed me to see where my tolerance was for the various quantities of mixes used.
Key to fueling was ensuring the days before and after are also fueled smartly with wholesome foods.
Well, I couldn’t tolerate 20g of fructose in a bottle a couple of years back. Now I just use table sugar, 100-180g/bottle no problem. You get used to it and I don’t find it sweet. I use some real lemon though.
Even cheaper more optimal option == sugar:maltodextrin, 2:1, or 3:1, or 4:1, or 5:1, or 6:1 or 7:1, or 8:1 or 9:1 or 1:0.
Sorry if that seems tongue in cheek. It’s not. Just trying to convey accurate info quickly, in case it’s helpful for your interests.
What you’re experiencing here is flavor intensity, rather than sweetness alone. Gatorade has flavor intensity = kick you in the teeth when appropriately concentrated as endurance fuel. Sugar is mildly flavored, as are table salt and sodium citrate. It dilutes the flavoring in Gatorade.
We often mistake “high flavor intensity that is also a sweet flavor” as “too sweet.” Your experiment and experience lend credence to this.
Personally - don’t overthink it - Stick some normal sugar in a bottle (how much is up to you - I stick in about 60g per hour) with some water and some blackcurrant squash for taste. Bit of table salt if that worried and it’s hot - away you go and costs pence
We often way overthink things, we don’t have a magical Glycogen gauge to know exactly how much is available in our legs for disposal , let alone accurately forecast actual energy expenditure and fluid loss during a planned outside ride.
We can get it in the ball park range though and ensure we are at least giving our body half a chance.
Can always err on the side of more sugar in the comfort that you are going to burn a lot more than you take on anyway… not to mention metabolic requirements as well