what’s the recipe for this?
Joe
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No way, it’s that easy to go isotonic??!! How are you calculating that??
Joe
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Your idea of simple math is more like “dang it. I have to reach waaaaaaaaay back to the back of my brain’s memory bank to remember all this crap every time I need to crunch numbers like this”
Signed,
A guy with a
- 790 score (out of 800) on the GRE quantitative section
- 4.0 gpa in all college math, bio, chem, physics
- minor in chemistry
- phd in sport physiology
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I can still do that simple math, from 40+ year old memories of HS and college chemistry
Signed,
A guy with BSEE and 3.0 gpa in college
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I’m our pool guy and regularly titrate to check chlorine levels. Tbf the only math is multiplying the number of drops FAS-DPD reagent by 0.2. 
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Trying to catch up here, are you guys saying that different sugar types have different osmalities (sp?)? What is a mosmol/l? Anyway you guys can break it down for those of us who barely made it out of high school? 
LOL, way back in the brain bucket…6.02 X 10???. But you gave me a nice start so thanks 
Joe
PS do we need to figure in sodium citrate (or whatever electrolyte we’re using) into osmolarity too? I’m guessing yes
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Quick question;
For a 1hr vo2max workout - warmup, z2 with 3 x 5 mins at Z5 then cool-down, what’s the optimal way to have enough energy? Assuming a 90 min gap between the last food and workout is it:
A) eat normally and slightly into the anticipated daily calorie deficit albeit carb heavy throughout the day, no fuel on the bike or
B) eat normally to a daily net calorie measure, and use a gel/drink during the workout as immediate fuel?
That alone is not optimal from what’s recommended. It’s been suggested 3-4 hours after a meal.
Ok thanks. My workout will be at 6:30pm, so my last food will be my 3pm snack. So I’m wondering if it need to eat a bigger lunch or eat more normally and fuel on the bike.
Perhaps the latter provides a mental boost mid workout also?
Don’t worry, provided you generally eat enough and your muscle glycogen is topped up, it does not really matter how you approach it. And personally, I would not consider it necessary to fuel during this 1h session.
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A little bit strange for me, it is new that they eat more on hard/long days and a less on easier days? And you have to give it a fancy name, “carbohydrate periodisation”?
Still really interesting to see what they consume. I guess you have to hype up your findings a little bit these days.
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with such consumption especially around breakfast you wonder how much extra bulk is carried, in particular for the mountain days!
@sryke do you know what kind of real foods they are consuming now for breakfast and recovery to achieve such levels of CHO intake? Has this changed over the years at all?
This is late but…Don’t forget that over 10 hours you are most likely missing 1-2 meals. So you’ve got to add in an extra 1200-1700 calories over that time.
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just one example, you can find plenty of information online. This is one of the first hits with google for me.
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thanks both. Was wondering if you had further treasures in your paper resources 
Random thought here so bear with me ‘thinking out loud’ for a sec…
After playing with the new Wahoo feature where you can set a reminder based on different things, KJ’s being one of them, should we be targeting carbs per XXX KJ’s instead of per hour? Maybe this could be a better way of fueling different effort levels or pacing changes…??
Just a thought…
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FWIW my Garmin 530 does eating 100 calorie reminders based on kJ burned (eat 100 calories at 200kJ, eat 200 calories total at 400kJ, etc.). Works for any type of ride or workout, and much better in my opinion.
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If its no, why haven’t I seen any advantage to ‘staying ahead’ versus ‘staying behind’ on all my 2-3 hour training rides?