I have also this isotonic powder, i like to mix it with 40gram maltodextrine, but i dont know how much fructose is in the isotonic drink:
When i use 1 scoop i have 31gram carbs + 48 gram maltodextrine = 79 gram carbs and electrolyte. The isotonic mix is not expensive with 10 euro for 1kg.
My question is: How can i get with this isotonic mix and maltodextrine a fructose:maltodextrine 1:2 if i dont have the exact fructose and maltodextrine ratio? Or is that not so important with 79grams in total?
When it’s not very hot i do about 1.5hours with 500ml bidon and use bars/gels.
Yeah that’s kinda the tough part with some premade mixes. You don’t know the ratio of sugars unless they tell you. You could try reaching out and asking though.
Isotonic is less important than getting in the carbs.
I believe lots of the current thinking is closer to a 1:1 might be optimal.
For example I usually do ~1:1 of Sis mix (all fructose) and maltopowder and usually get ~120g of carbs in a 1L bottle. If it’s going to be a long, hard ride then I might add a couple tablespoons of sugar to get more like 140g. I’m also eating banana, fig bars, sis gels, and some other things so who knows what the overall sugar ratios are but I haven’t had much issues with it. I at 2500kcal on a 5.5-6 hour ride last weekend and didn’t have any issues.
Ok, so if i understand it correctly and i use 1 scoop of isotonic powder mix (31 gram carbs) and the rest with maltodextrine (around 48gram) and i do around 1.5h with 500ml bidon iam good to go? i have allready used this and dont get issues. In the same hour i eat also a carbs bar or gel (bar 40gram and gel 32gram). The isotonic mix have electrolytes.
When i doing 1.5h with 500ml bidon that is: 79/1.5=52 gram per hour + bar a 40gram = 92gram carbs or gel a 32 gram = 84gram per hour. Is that a good way to plan my nutrition plan for a granfondo?
Yeah that sounds like a pretty good plan. I know @Dr_Alex_Harrison had a chart that had some suggested carb intake rates for different length events. As you go longer you should be aiming to take in more per hour. Since you will never be taking in as much as you burn you need to eat more for longer events so that the gap doesn’t grow larger and larger. It takes a bit of experimentation to see what you can handle but it seems like you are on the right track
Honestly, I don’t think there is a ‘Too much’. As long as you don’t suffer any gut distress and you are also taking in enough water then 120 is great if you can handle it.
One thing to keep in mind is that if that bar has fat and/or protein in it then that can slow some carb absorption. But for some people, me included on long rides, the bars and real food can settle your stomach and reduce that sugar fatigue so they can be a good addition if they don’t affect your gut.
So i think i will count 11g for fructose i need to get 90g in 2:1 ratio:
For the iso mix 1 scoop: 11 gram fructose and 20g maltodextrine.
40g extra maltodextrine is 60g maltodextrine in total and 19g. extra fructose makes 30g. Salt: 0.69g.
That gives me 88g of carbs, 500mg of sodium, 100mg of potassium, 30mg of potassium, and 6g of BCCA’s in each bottle. Plus if the race is longer, I’ll make it a bit stronger or carry SIS isotonic gels.
I have been using Bulk powders etc to buy the ingredients as helpfully laid out above for a few cycles, and it’s been a gamechanger (SIS beta fuel retails for >$3 a serving here in the UK).
However, I am really struggling this time around to find cheap fructose. Yes, it’s available from some health food shops on Amazon and elsewhere, but it’s getting close to not worth taking this DIY approach.
What should I consider at this stage - all maltodextrin, or just try and find a deal on something similar and if so, what’s a cheaper pre-mixed version that I can buy in the UK?
1 part maltodextrin, 1 part ordinary sugar (caster is best because it’s fine grained and therefore dissolves easier) = as near as damn it a 2:1 malto:fructo ratio. If you want a near as damn it 1:1 malto:fructo ratio, use sugar on its own. Add flavour drops and electrolyte mix as required.
And that helped Dr. Harrison!
I am racing mtb marathons for 7 years and first time this spring took a step back and take look at my nutrition. I am strong but always fade in the last 2 hours. Bonking is a common element in my racing.
I was taking 5-6 gels with me and also carbo drinks from feed stations. Basically random mix of a sponsors powder.
I graduated to taking a lot more gels and only water from feed stations. That was costly and a logistical nightmare.
Improved but not fixed.
In my research I frequently came across these dogmas.
When I saw tour posts my reaction was get the hell outa here. But then I realized you have a real point and proof too. I dig deep into all the content and…
Can’t believe it is free
It works
Now I have been cooking my own good stuff since May and got very very good outcome. No bonking, hammering after 5 hours, constantly moving up places. I would be thinking of food in the last hour and attack the feed zone at the finish. Now I just ignore it and wash my bike.
And caffeine was a big problem too. I love my coffee and was having some before the race. It messed up my stomach and gave me a dip during the race. Now I get my first caffeine high of the day during the race.
Formula is simple:
Per hour of racing
70gr malto + 50gr fructose
1200mg sodium from sodium citrate
125mg caffeine
I think I had that “get the hell outta here reaction” from a lot of folks at first. Marketing & relationship are sometimes weaknesses of mine. Spewing numbers and evidence are stronger natural tendencies.