Was discussing this in the “Make your own Beta Fuel” thread and decided just to make a separate post instead of burying this in that thread.
One of my goals this year was to knock out a sub 5 hour solo century and this past Saturday I gave it a try as training for a 100mi gravel event I have coming up in July. I had been loosely planning the nutrition for the ride as seen HERE. After following that thread and the great advice of @Dr_Alex_Harrison and many others I formulated a plan…
-2 parts Gatorade powder to 1 part Maltodextrin with Sodium Citrate (approx. 2tsp/4g per 1000ml)
-1000ml 150g carb bottle by hour 2:00
-1000ml 150g carb bottle by hour 4:00
-1000ml 150g carb bottle to finish
-Add in gels/waffles as I feel I can stomach them.
-90g or more per hour
But it ended up being a very hot/humid day, so things didn’t go exactly to plan.
-Drank half of first bottle by 1:00 in as planned and ate a Honey Stinger waffle which caused a little gut pain but not too bad.
-Finished first bottle by 1:45, a little early but I knew I had plenty to make it to the water stop
-Had some gummy bears (@ 18g) at hour 2:00, slight gut pain
-Water stop mile 50/ hour 2:30 – chugged the second bottle because it was getting hot
-Had major gut pain from chugging all that mix after I got going
-I now had one bottle of straight water and one bottle mix to finish the ride after stop
-Had to back off on drinking for 10-15min while stomach sorted itself out after the stop
-SiS caffeine gel somewhere around hour 3:50
-SIS electrolyte gel somewhere after hour 4:00
-Completely out of fluids at mile 90
-Sis gel at mile 95 because I was thirsty
-555g carbs total
-around 110g carbs per hour (not consistently)
I guess if I was to change anything I’d drop down the amount of carbs in the bottles and make up for it with more gels. Having the mix that powerful was nice as it meant less to carry but not really a good idea to rely so much on it.
My power dropped towards the end as I started to go into survival mode from the heat and knowing I was going to run dry. Felt completely fine the rest of the day and next day with no crazy hunger spike or feeling like I dug myself a hole.
So given all that, I should be able to do this even faster. Anyways, here’s some numbers…