Does Bonking Make You Faster, Making VO2max Easy, and More - Ask a Cycling Coach 390

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 don’t 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.


Same as me… after months of bloathing I found that I’m intolerant to Sucralose…

@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.

We’re a microscopic-sized fish, and nutrition is just a tiny piece of the puzzle, so I’ll understand if you don’t have bandwidth (or interest) to connect!

After 7 years of data collection, and 13 months of user testing, we’re prepping for launch in January.


@Dr_Alex_Harrison I’m in the beta and loving the Fuel app so far!

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@Dr_Alex_Harrison where can we find your app? Is there iOS version of it?

Yes we have iOS & Android in beta. Beta Sign-Up.

Also see this thread for more info. Just posted an update there.


How much product do you use per bottle (and which bottles do you use? 600ml or 750?).

I used the links Jonh shared on the live chat and bought a bag of fructose and another of glucose, but I don’t know how much to put on my bottles.

Per previous podcasts I heard that a concentration beyond 5-8% causes dehydration, but I don’t even know how to measure concentration levels…

Also, do you have a link to get your sodium from Amazon?

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Links are here: Jonathan Lee on Instagram: "DIY Drink Mix that makes you *FAST* 🏁🏆🏁 • 2:1 Ratio of Glucose to Fructose • 52.3g of Glucose • 26.7g of Fructose • 1g Sodium Alginate • 1g of Salt + 500ml of water = 80g carbs per hour and all the watts ⚡️ ⚡️ ⚡️ ————————— Links to products: Glucose: Fructose: #cycling #triathlon #mtb #sportsnutrition"


@Dr_Alex_Harrison the form seems to be throwing an error on the Name entry.

Anyone make their own drink mixes in Canada? Looks like some of Jonathan’s 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.

60g maltodextrin:

30g fructose:

Citric acid about 1 teaspoon:

Sodium Citrate about 1/2 teaspoon:


Beyond 8% does not always cause dehydration. It just marginally slows absorption of water. There are many many scenarios where 10-15% concentration is perfectly adequate for hydration purposes. Only if sweating very heavily do you need to push concentrations down to below 10%.

Carb concentration percentages quick reference:

60 g carbs per 1 L = 6%
80 g carbs per 1 L = 8%
100 g carbs per 1 L = 10%
120 g carbs per 1 L = 12%
150 g carbs per 1 L = 15%
180 g carbs per 1 L = 18%

Fixed! Thanks for pointing that out.


I’ve been using 0.75 ml bottles with 100-110 grams of carbs at Maltodextrin:Fructose (1.0:0.8). Thats about 55 grams malto and 45 grams fructose for the 100 grams. Additionally I add about 6 grams sodium citrate to get about 1200mg/hr sodium. (I drink 1 bottle per hour). For flavor I add about 20mg of Robinson’s juice concentrate.

I havent had any issues with dehydration and I live on the coast in Saudi Arabia and deal with VERY hot and VERY humid conditions.

I ordered bulk Malto and sodium citrate from I just get fructose from my local grocery.


Hi @Jonathan. Thanks for the ingredient recommendations and recipe. Have you found a good way to scale this 80g/bottle mixing process for the 10 bottles or so we’ll use each week? For example, have you tried to increase the recipe to 5x to 400g of what you show in the IG/TikTok video and then use a scooper to fill 5 bottles at once? Or do you only mix 80g at a time? At what point does scaling the recipe make it hard to get an even mix of ingredients with regular manual shaking? Or maybe putting the ingredients in a big pot of water, mixing it there, and then pouring it into multiple water bottles? Thanks

Thanks for explaining :innocent::pray:

Looking at trying this, but with current Amazon prices it comes out to $2.5/serving? Is my math wildly incorrect or did it really more than double in price?

I just did some quick math and got around $1/serving (without the sodium alginate). You can get ~182 of those 27g fructose servings so $25/182 = ~$0.13/serving. Then you can get about 18 53g servings from that 1kg glucose. So $18/18=~$1/serving.

And you can find that glucose for cheaper in other places probably too.