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Hmmm..... Not finding what I am looking for! Help on Drinks!

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Hmmm..... Not finding what I am looking for! Help on Drinks!

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Old 10-26-05, 05:07 AM
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Koolie
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Hmmm..... Not finding what I am looking for! Help on Drinks!

I have searched through this forum and have not found any real good info on drinks other than hydration.

I am relatively new to the cycling world and am realizing very quickly that there are alot of products that can help my recovery as well as products that can help my performance while on the bike. There are so many choices that I am unsure which to buy. Is this a case of try them all and find one that works for? Can someone provide me some insigt?

As I stated I am looking for probably 2 different products:
1.) Something to consume while on the bike (or before or both) to help improve performance and maybe reduce the lactic acid.
2.) Something to consume after to speed the recovery.

I would appriciate any help from the collective.
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Old 10-26-05, 09:38 AM
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Jarery
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Without knowing how long of rides your doing, how often, and what your current fitness level is, id just recomend water.

Everything else is marketing...almost
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Old 10-26-05, 11:35 AM
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DannoXYZ 
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DARN! I thought it was going to be a thread on liquor!


Originally Posted by Koolie
I am relatively new to the cycling world and am realizing very quickly that there are alot of products that can help my recovery as well as products that can help my performance while on the bike. There are so many choices that I am unsure which to buy. Is this a case of try them all and find one that works for? Can someone provide me some insigt?

As I stated I am looking for probably 2 different products:
1.) Something to consume while on the bike (or before or both) to help improve performance and maybe reduce the lactic acid.
2.) Something to consume after to speed the recovery.

I would appriciate any help from the collective.
Hmmm, don't be mislead by the marketing spiel. The main purpose of drinking is to provide water and electrolytes (sweat). You'll want to drink about 16-24oz per hour depending upon the intensity of your rides (outside ambient temps don't affect water requirements much). You'll need about 500mg of sodium/hr along with potassium and magnesium.

However, by NOT drinking enough water, replenishing electrolytes and carbs during the ride, you can hurt your performance relative to your maximum-potential. However, there's absolutely nothing you can drink on the ride that'll actually enhance your performance above that potential. Even EPO and steriods require advanced applications months in advance. So if your body has a certain fitness to do a 50-mile ride @ 20mph, there's absolutely nothing you can drink that'll allow you to do that ride at 21mph, nothing. Inadequate nutrition can, however, slow you down to 15mph, or even a 8mph crawl as you desperately scan the ground for precious scraps of carbs to eat...

Lactic acid is a byproduct of muscular activity. The LT-lactate threshold is the transition from efficient aerobic efforts into inefficient anaerobic production of energy. That's what training does is to increase your aerobic capacity to deliver oxygen to the muscles, and to strengthen the muscles so that they can exert more force before going anaerobic. One of the most efficient athletes ever tested at the OTC when I was there ages ago was an ex-football player. His muscles produced the highest amounts of power for the least amounts of oxygen consumed. Only problem was his size and weight more than offset that muscle-efficiency. Again, nothing you can do in the moment for lactic acid except to train just below that level where it builds up and slows you down.. Well, there are stuff you can take for intense muscular activity like sprints, but the side-effects include stomach upsets, cramps, up-chucking and diarrhea. That may be worth it for some who wants to win a certain race, but not worth it for the recreational cyclist.

Recovery is just as important as the ride itself. Main goal here is to ingest at least 1.5gm of carbs per kg of body-weight within 15-20 minutes after a ride. This is to restock your glycogen energy stores in your muscles. If you do not eat soon after a ride, your body will disassemble perfectly good muscle-protein to convert into glucose to restock the glycogen supply. You'll do more damage to your muscles by not eating, thus effectively negating any gains you would've gotten from doing the ride.

So on the ride, any of the "energy drinks" like Gatorade will be fine as long as you're getting water+carbs+electrolytes. Then after the ride, be sure to eat soon after.

Here's a link to the other kinds of "drinks" I was thinking of...

Last edited by DannoXYZ; 10-26-05 at 04:35 PM.
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Old 10-26-05, 05:57 PM
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Very few people can mix a Absolute and 7 like me. Not the drinks we are talking about hear. I appriciate the input.

For hydration and electrolyte replenshment have you found the best option to be Gatorade? I have read that it is mostly sugar and not really what you would want to use if given the option. I do not know this for certain and again just trying to gain knowledge.
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Old 10-26-05, 06:31 PM
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You might want to try the powdered energy drinks then. You can mix these in any concentration to taste you want and tailor it for your intended ride distance/intensity. I usually carry two large 24-oz bottles. One with normal Cytomax mix and one with triple-strength concentration. I'll go through the normal bottle first, then refill with water along the way. Then sip on the concentrated bottle as needed for energy and electrolytes.

Now, depending up on your fitness level and length of rides, you'll be needing to ingest anywhere from 500-6000 calories on a ride (search for "bonk" on this board to get more details on calorie-intake requirements). Energy-bars and gels are another source of carbs if you don't want to drink it. Regardless of what you eat/drink, carbs will end up being glucose on the other side of your intestinal walls. Doesn't matter if it's table-sugar, honey, more complex branched-chain carbs, bread, bananas, pasta or potatoes, when it's digested and absorbed into your bloodstream, it's gonna be the same glucose C6H12O6.

The trick with the whole science of energy-drinks is how to supply these carbs in an efficient manner. Some events require the quickest absorption rates possible due to their intensity, so they tend to have simple sugars and passively absorbed carbs like fructose. However, high-concentrations of this mix hinders absorption of water, a criss-cross curve. So for longer events with a higher important on water-intake, you build up more complicated denser carb molecules so that molality is lowered and water-absorption isn't hindered at the cost of longer digestion and absorption times for the carbs. It's almost more of a fine-art on a molecular level than science.

Personally, I've always liked Cytomax because it provides a high concentration of carbs without the "too sweet" taste of a lot of other drinks. Carrying along a couple bananas, baked-potatos, dinner-rolls w/jam, cookies will also do the same thing.
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Old 10-26-05, 06:48 PM
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Originally Posted by Koolie

For hydration and electrolyte replenshment have you found the best option to be Gatorade? I have read that it is mostly sugar and not really what you would want to use if given the option. I do not know this for certain and again just trying to gain knowledge.
Exercise is a rare time when sugar is good. They add some salts to Gatorade too, and they seem to do some research as to how much people need. I tried accelerade but could not stand the taste or poor solubility. Even a 1/4 shot (5g protein) of whey powder into gatoraid tastes better. Funny thing I found, mixing a small amount of strawberry whey protein into lemon-lime Gatorade tastes like banana. Now I just drink the protein stuff after so my reg drinks taste good. Coke and water is good too.
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Old 10-26-05, 06:48 PM
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In terms of recovery I have yet to try any drinks, but the Endurox R4 looks promising. One problem I am encountering is on my shorter ride/weight lifting days is that if I eat right after I ride and then lift I feel pretty lethargic. If I don't eat and just go lift I feel pretty good. I am worried however that I am losing most of my gains by not eating. Any input on this? Does weight lifting very soon after delay your need for food?
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