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Old 07-18-23 | 08:10 AM
  #11  
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Iride01
Facts just confuse people
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From: Mississippi

Bikes: Tarmac Disc Comp Di2 - 2020

For a 65 mile ride and even 100 mile rides, I just put all my fuel in my bottles. And I take a gulp or two every 10 minutes. I might take something else just for a treat. But unless you are going to stop frequently, wrappers and bags just aren't worth the trouble to me, even though they are not a lot of trouble. Plus, I don't like the idea that a used wrapper might fall out of my pocket when I go for something else and create litter.

Long ago I use to just use a 40-60 or 60-40 percent water and fruit juice. Fruit juice is high in carbs and many already have some sodium, potassium, and other chlorides that are electrolytes in them naturally. Sometimes I'd augment that with a pinch of table salt or Morton's lite salt. But don't go overboard on electrolytes. Gatorade, IMO, has way too many for cycling. Maybe for football's professional athletes it's more appropriate.

Not too long ago I was using Hammer Nutrition's Heed along with a little of their Endurolyte Extreme (but not even a full scoop of the endurolyte). The main sugar in Hammer's stuff is usually maltodextrin. The energy boost seems to last longer between gulps than did the simple sugars in the fruit juices.

For the last couple years I've been making my own maltodextrin mix. A pound of maltodextrin from a online brewing supply, 3 packets of Kool-aide powder, and enough sugar or stevia to take the dry edge off the maltodextrin. Usually about a 1/4 cup.... I think. Depends of the Kool-aide flavor. Unless you use a lot of Stevia or other zero Calorie sweetener, then you can just figure the Calories a 4 per gram. Nothing else is a large percentage of the weight or volume.

With any, I always shoot for 150 to 180 Calories per hour. Sometimes 200 to as much as 220. Any higher, and I sometimes start feeling bloated. And that hurts my performance. You might tolerate more, you just have to find your own level. But if you feel bloated or nauseous, then consider that it might be too many carbs whether drank or eaten and you just need to cut back on them. But don't cut back on water itself. You need to stay hydrated. If you are tired and fatigued for hours or days after your ride, then you probably got a little dehydrated. You should feel like you are ready to ride again after just a short rest. Even for a 65 mile ride.

Last edited by Iride01; 07-18-23 at 08:15 AM.
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