Jeffersonās question aligns with a recent post on the forum. I agree that it seems likely that he hasnāt got the efficiency yet to recruit enough muscle to utilise his very well developed VO2max.
I feel like higher cadence would probably be a big help.
For eating on the bike during workouts that isnāt name brand stuff. FeedZone Portables.
it wonāt process AS fast as pre-packaged stuff, but it does cost a hell of a lot less. Sticky Rice Balls are a personal favorite, but thereās so much in the book that youāll find something that works and that youāll like.
Save the expensive stuff for race simulations and race day.
Just to add another element to the conversation re nutrition and gut distress. I was struggling with gut distress on the bike and was cycling through gels, specific drink mix, home blended drink mix, white sugar etc etc. Massive bloating, feeling like my stomach was being blown up with air.
After a lot of diary entries and elimination, the issue was actually the hydration tablets that were being used. A lot of them contain sorbitol (a FODMAP), and this was actually the issue.
I have been fueling with maltodextrin, fructose and sodium citrate. Would be interested in the SugarSalt idea for sure. One consideration as you mentioned, if you donāt want to get involved with the bulk supplements (which I would understand) having a nutrition recommendation on each workout would be great. I just fuel each ride with about 110 gams of carbs. It would be good to know if I should drop that on some workouts or ride some without the carbs altogether.
@Nate_Pearson sounds like you should connect with @Dr_Alex_Harrison in regards to drink and carb recommendations for workouts - he has an app in beta that basically does what you were talking about in regards to determining how much fueling per workout.
@Nate_Pearson, as @Buckethead alluded to, our app recommends a fuel recipe for each workout and race and helps users put it together.
Thanks to @Buckethead and others who reached out here.
Weāre a microscopic-sized fish, and nutrition is just a tiny piece of the puzzle, so Iāll understand if you donāt have bandwidth (or interest) to connect!
After 7 years of data collection, and 13 months of user testing, weāre prepping for launch in January.
Anyone make their own drink mixes in Canada? Looks like some of Jonathanās recommendations are sold out currently anyway but what is available is ~$20 USD in shipping to Canada, so kind of eliminates the savings. Prevents me from buying any drink mixes from outside of Canada like Flow.
Just wondering about recommendations for ingredients that mix well and have good flavour as it sounded like Jonathan had to do some trial and error to figure that out.
For flavour, I believe I remember Jonathan mentioning using Jello or pudding powder in the past?
Would buy the cucumber mint drink mix if shipping to Canada was reasonable, would also like nutrition guidance for the workouts, for example, if I am going to burn 820kj, how many carbs and calories do I need?
Got lucky with my first buy! About 5 seconds shaking in half full water bottle, then top off water. Formula for 90g/hour bottle below, and I use a kitchen scale to weigh.
