Ingredients are listed in order of quantity. We don’t know what the quantity of each ingredient is. So for arguments sake, if they added 10g of dextrose and 1g of sucrose how do you come to your 3:1 ratio?
Any update on your bottle testing? The Bontrager Voda “Big Guy” Insulated bottle (28 oz / 828ml) has been nice however I am seeing some leaking/sputtering and a lot of post-ride sugar cleanup off the bike.
and in the “for what its worth” department…
there has been much enthusiasm on the forum for more carbs, even on training rides, and training the gut. So I tried 90g/hour on all my rides and after 2 weeks these are my thoughts
- my gut doesn’t need training, I can drink 90g/hour and 100g/hour without issues even when its very warm outside
- my recovery didn’t appear to get better
- consuming 90g/hour appeared to have no impact on RPE or ability to hold power
- while I cut back on carbs/calories during meals to compensate for additional fueling on the bike, my body struggled to find a new balance point and my weight slowly increased
- annoyingly had to clean the sugar off my bike after every ride
A few rides were in the gym at 1 hour / 800kJ, and the others were mostly 2 hours / 1200-1400kJ and the long rides week1 of 3 hours / 1520kJ and week2 of 4 hours / 1900kJ.
90g/hour is about 375 calories coming in, right?
My FTP of 270 my endurance around .7-.72 IF is roughly 700 calories/hour burned. If my FTP was 350 then that same endurance intensity would be roughly 900 calories/hour burned. Someone with an ftp of 350 would need to drop intensity to .56 IF (border of z1/z2 in Coggan zones) to only burn 700 calories/hour.
90g/hour? Absolutely convinced that fueling harder/longer rides is critical, having seen great results in the past by drinking 60g/hour and eating another 30g/hour on 6 hour rides with an IF over 0.80. But not seeing the benefits on fueling at that rate on all my rides.
2 Likes
Totally possible. I’m just saying that for every gram of fructose, you would have to have at least three grams of glucose. That’s what I meant by a minimum of 3:1 (3/1) glucose:frustose ratio. 2:1, for example, I don’t think is possible given the order of ingredients.
Do I have my convention for stating the ratio backward?
You’ll love the article series I just wrote for slowtwitch. 7 articles, 7000 words. It’s been a day. (yes, all in the last 24 hours.) Found a groove.
4 Likes
Link?
When will SlowTwitch publish? I’m assuming articles = articles, and not posting 7 threads on the forum.
If I use your app, and put in 2 hours and 5 minutes at zone2 / Aerobic, it gives
- 120g carbs total
- 900mg sodium total
- 1000ml water total
so that is two 500ml bottles with 60g carbs each.
or roughly 500 calories total. Those rides for me are about 1200-1400kJ burned, and I generally consume 400-700 calories. Your app aligns nicely with what I’m currently doing, and I’m also timing pre and post ride meals.
Your app has a setting for weight, but not FTP. Do you think the recommendations should be independent of kJ burned? Or is adding FTP and/or workout targets a future feature?
At a potential ceiling of 120g/hour, that would be taking in 500 calories per hour.
Unsure on pub date on ST.
Adding FTP & fitness levels is a future feature.
The app can “know” a lot about a person based on what they’re already doing for fueling (which are early onboarding questions).
An early goal was to see how good we could make the recommendations with as little data as possible. So far, results are very positive.
Carb prescriptions should most often not be directly related to kJ burn or only slightly related. Most important is duration of exercise. Second most important is relative intensity. It’s assumed that most folks burn more than they can consume, especially when operating at higher intensities.
But, yes, we’ll be growing the data intake list in the future.
1 Like
Not pub’d yet.
What is the app? I’m intrigued
1 Like
Curious to hear your thoughts on this app? Seems like they’re doing something similar to you?
1 Like
@Andrewbn42 dedicated thread for Alacrity fuel/hydration app:
2 Likes
Super late reply, but I use and like these.
2 Likes
Well, I didn’t get anything yet so, not late at all.
That and I’ll probably get the polar 30 oz. bottles, so there you go. Thanks!
3 Likes
A new contender emerges… https://bikerumor.com/trek-voda-34oz-water-bottle-seriously/
6 Likes
I love the idea of these but in practice they end up being zero mL bottles after they bounce out in a race. Good cages (Arundel, Specialized Zee and Rib) help but it still happens. I’m back to 750mL bottles for gravel, sadly.
There are some cages that will prevent premature ejection.
3 Likes
I have Arundel cages and 1L Zefal bottles and have never lost a bottle. This is through countless pot holes and even taking my gravel bike on MTB trails. Specifically the Mandible. Also have 2 of the DTR / STR on my MTB and have never lost a bottle. However, the Elite SRL Fly Water Bottle - 950ml, are too “squishy” and soft and will eject. I don’t recommend those.
Bontrager cages have held 1L bottles for me over thousands and thousands of KMs of gravel, with crashes, with no issues.
Knock on wood but I haven’t lost a bottle in a decade at least.
1 Like
Anyone have experience with these Voda bottles? I’m still looking for 1L bottles with better lids
I lost a bottle out of one of these at a race last year. I think it’s full-send gravel race specific: I have no issues in training or on the MTB, but take a rigid bike and hit gnarly terrain at race speeds and I don’t think anything is guaranteed, especially with bigger bottles. I’ll be going with water in a hydration pack and calories in smaller bottles from now on.
Maybe a king cage bent just right would work but at this point I’m too invested in other cages to experiment, and I’m tired of being burned by things that work in training or according to internet wisdom but fail on race day.