Most Cyclists get their Fuelling Wrong (while on the Bike) 

It's definitely a lot of tinkering with it until you find the right method that works for you. Even tho I've pretty much figured mine out and am comfortable with it, I still tinker with it via new different gels, hydration mixes, etc.. Then I learn some more stuff when Cam interviews her. All this to say, keep at it and don't get frustrated! 🍻

Good advice. Save your money

No one ever talks about the salt ..

Table sugar is sucrose. If you’re a serious athlete you should use commercial products that control for all manner of bad additional additives.

@@tommyrq180 As a cyclist racing cat 3 road, I would consider myself medium-seriousness. Please enlighten me what are these "bad additional additives" you speak of? How can you guarantee your $7 gel doesn't have any?

@@devinmorrison7131 Look at where the bulk sucrose and dextrose comes from. You have no idea what’s in there. Think PRC. With SIS or Maurten or Skratch you have the knowledge that people who’s careers depend on it, as well as their reputation to uphold, all trust it. Could something get adulterated? Sure-humans are involved. There are no guarantees. But athletes who get tested don’t necessarily trust the bulk fructose/dextrose/fentanyl that you buy in bulk. (That’s tongue-in-cheek for the humor impaired). It’s a jungle out there. White table sugar (sucrose) is pretty much pure if from a reputable company and sold in a store. Buy on Amazon or EBay, then buyer beware. If you buy it from the local bro lifting store, you have the same control problem-never know what’s in there. When it comes to gels, there are real differences. I only use the ones not requiring any additional H2O (e.g., SiS, Maurten). But every athlete is different so experimentation is always, always required no matter how many docs or PhDs are giving your team advice. FWIW from decades of coaching cyclists at all levels in all disciplines (except BMX), just my two cents.

Interesting to hear Pete, thanks for sharing on the thread. RCA Team.

Cheers Adam. RCA Team.

Make sure you get a balance of salts. Pure table salt may not be sufficient.

Caffeine is proven to be more effective when consuming a high dose all at once. So instead of consuming 100 mg of caffeine per hour on a 4 h ride, rather consume 400 mg at once before a hard effort. If your ride is zone 2 with no hard efforts, I would avoid caffeine althogether, so the body does not get too used to it (it lowers the efficacy). Ofc be sure you can tolerate such high does as you've mentioned and some people are caffeine non-responders so caffeine suplementations do nothing for them.

Sounds good

Interesting to hear, thanks for sharing on the thread. RCA Team.

This is what boggles my mind. A SiS gel is 100 calories so 25g of carbs. So you carry 4 of those per hour plus some in your water bottles. And eat a gel every 15 minutes? I know the grand tour coverage doesn't show everything, but if they were eating a gel every 15 minutes, a bunch of riders should be eating in every shot. When you watch the breakaway during the last 1-2 hours, you see them eating but no way they're downing a gel every 15 minutes.

And cost... Long distance athletes often carry a master sugar bottle, and a water one they refill. They basically do a DIY gel bottle. Sip of that, sip of water. Refill the water, and aim to finish the gel bottle as per your calcs. There's no way I'm spending ten bucks per ride on sugar solutions, and producing 5 wrappers or more to feed my bin, when i can just make sugar bottles with sugar types i can buy online, add electrolytes powder, add citric acid, add caffeine and so on. Sports drinks and gels have profit margins that are just insulting when you start looking under the hood

Yes very true Troy. Steph goes out of her way to mention 'individuals' are different and the approach may vary. Cheers, RCA Team.

Fructose is fructose boss. Look at the chemical structure. It DOESNT change no matter the source. Ive had a spinal injury the last 3 years and can't train like I used to yet Im still razor lean as most of my calories come from fructose. I smash in unlimited fruit, table sugar and corn based on my cravings. Fructose keeps you lean because it doesnt require insulin. My liver is also very healthy (doctors words) because I eat low fat year round the last 21 years.

Yes, road cyclist here. Once I got used to riding in ketosis I'll never go back.

After few years of cycling on carbs and feeling horrible 5-6 hours into the ride. Now over two years riding in ketosis, never hitting the wall, have more energy the longer I ride without refueling.

110 g of carb of which 60g are glucose based.

A lot of the info she gives seems to be quite outdated. By the way sugar has the ratio of 1:1 which is very close at a fraction of the cost. You can easily make your own drink mix of 100g of sugar and a pinch of salt as a cost-free alternative and it will have the same effect as those 4 euro per pack drink mixes. Just yesterday I did a 6 hour 250w ride with efforts and what I took with me was two 550ml watter bottles with 100g of sugar / pinch of salt in them as well as a 2 gels, 1 banana and 1 small bottle with another 100g of sugar/salt in it for refilling. And also stopped to eat a kebaba mid ride. Ended the ride feeling almost fresh and almost no cardiac drift. Sugar works, no need to overpay for the drink mixes that are esentially the same thing anyways just with a brand sticker on it.

Assuming she had an athlete on 110g total carbs/hr and in that 110g you had max glucose being 60gm then you could include 30gm fructose + 20gm maltodextrin which brings your total to 110gms

@@suisinghoraceho2403 60g of glucose and 50g of fructose is not 1:0.5 it's 1:0.83, which again is current recommendations.

@@888jucu Incorrect. Malto and glucose are the same thing. that would be 90g glucose 20g fructose. which is even worse.

You were probably under fueling (sounds like it)... the beauty of this process is the personal discovery... One thing to keep in mind is palate fatigue... switch up your bar options and try/test out some other ones on your easy ride days... you don't want to burn yourself out on those Mars Bars! 😁🍻

Yeah, it's because of the fructose. The normal person only tolerates 25g per day. Most even less (fructose malabsorbtion). Then there are this 33% of human population that can't digest fructose at all (fructose intolerance). The fact that Fructose is really difficult for the body and is proven to have serious health impacts is widely ignored. Fructose is also very very slow. It tales awhile until it has reached the liver and is broken down to glucose. That's why all studies only recommend Fructose for moderate to high immensity workouts that last > 2.5h. Those studies even say that based on other studies that clearly prove that digesting Fructose will lead to fatty liver which results in liver cirrhosis and diabetes and other metabolic and cardiovascular diseases, they don't recommend to fuel with fructose. It's wiser and more effective to invest into your training regime and train at low intensity to improve you aerobic system to work based on fat for higher intensities.

For you info, fructose in fruits is easier to digest because it is ingested together with an high amount of fibre. So if you need fructose better eat fruits. Fructose in it's natural form is believed to significantly reduce the risk of diseases. However, fibre impacts the glucose oxidation negatively. So fibre during moderate to high intensities is not recommended.

@@mindfreebodyfree5770 when I'm running round the forest and swimming in lakes gels are the better than having a bowl of fruit to carry around. If you are going to post, write something realistic.!

@@DeanPattrick What are you talking??? So bringing a banana in your pocket or dates is not realistic. I see. What a stupid comment in a very harassing and arrogant way. Many athletes carry food. Bakery or fruits. Nothing new. If this is feasible for or not doesn't matter. the point was that if you think you need fructose you should consider to consume it in its natural complex composition. "If you are going to post, write something realistic.!" - If you are going to post better cool down your temper and think before you go on a rampage for nothing.

@@mindfreebodyfree5770 my main sport is SwimRun whereby you run through the forest in a wetsuit, then swim in our trainers. Gels are the only thing you can carry underneath your wetsuit 😎 5 bananas an apple and orange simply does not work in this sport 😔

Here you go ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-qDjLrulcPB0.html

You mean eating fatty foods in the middle of intense training or races?

@@cyclingboss469 possibly. but I'm specifically asking about MCT oil which is derived from coconut oil. MCT oil is very short chain fatty acids that supposedly go straight into the bloodstream without needing digestion, and could therefore theoretically be used for energy soon after ingesting, similar to the way sugars are quickly absorbed and can be used quickly for energy. That's the theory, I just wonder whether it's been tried and what kind of results it gave. I'm not sure whether you could take a small amount by itself or whether it would need to be mixed with something to make it palatable.

Check out untapped, they make single serving maple syrup pouches just like any other gel pouch. Can get them with coffee too for caffeine.

Maple syrup is about 70% sucrose i.e. "table sugar" and sucrose is 1:1 glucose to fructose. I believe honey is very similar.

Maple syrup is just expensive sucrose. Same ratios bro. Save your dollars. Sucrose is sucrose. Just ask any biochemist.

@@durianriders you should do another video about it. maybe the 100th will be the one for people to understand this 😂

@@durianriders I was searching this comments for you name or a comment from you bro. What’s your thoughts on this?

How can you train high intensity without sugar huh? Seek professional help for your carbophobia and probably also your ED.

It sells out. I just got some a couple weeks ago. I have used both products mentioned, SIS Beta an Infinite. Of the two, Infinite has a better Nutrition profile, as it has more sodium and some Protein. Plus you can customize the formula.

The shits...

Hey John, we'll see if we can get Steph in here to answer this. Cheers, RCA Team.

It should be the same as it is output-based i.e. how many kJ of work you are doing. The reason daily recommended intakes are lower for women is that it takes less kJ to sustain a smaller person :)

Have a guess where he got that from. ;)

@@durianriders OK, then we know, who´s responsible for the hotel incident ;-)

Start with 0.5g of sugar per kg body weight per hour. Aim for 1g/kg/h.

If your z2 is 150w - 60g of carb / hour if, 200w - 80g/hour, 250w - 100-120g/hour. 1g of sugar is 1g of easily digestable form of carbs so you can fill both of your watter bottles with enough for an hour and you already got fuel for 2h. Next step - bring 2 bars that have little to no protein or fat and are mostly carbs if 1 bar has 30g of carbs that will give you your 3rd hour. 3rd step is to bring a little pouch with you in the jersey pocket that has something like 80grams of sugar in it so when you're refilling your watter bottles you get another hour of fuel. So already 4 hours of fuel a coumple more to go. If you stop somewhere to buy something which you should for such a long ride dont buy plain water or mineral water, buy a soda drink, cola, fanta, mountain dew whatever you like. Try to consume a little bit of salt every hour as you sweat it out, replenishing sodium will minimize cardiac drift (you can just add a pinch of table salt to your water bottles and buy something salty mid ride). This formula is tried and tested many times on my 6hour+ rides, never bonked or had gut issues.

@@latte6878 Wow thanks! So I have to eat 2 bars within an hour? I've never eaten 2 full bars in an hour before, it seems a lot, I will try this weekend on my "training" ride. Clif bars make me bloated. Yes my Z2 is 150w.

@@latte6878 You don't need to stop though, since you can have a lot more than 2 bars and a pouch of sugar/powder in your jersey.

Just eat a bunch of carbs the night before and slam in some food on the ferry ride no need for 2829392 gels every hour

@@georgemichaelides4500 carb loading the day before is important but dude.. he;s doing 210km ride, hitting his hourly carb needs is a must or he will bonk 3 hours in.

sure, but if you want to race you are absolutely not staying in zone 2. you're not making a relevant point.

You'll find it's about as relevant as it gets.

Check out Hammer Nutrition they have a lot of fueling options for Diabetics.

We'll see if we can get Steph in here answering this for you Stevo. Cheers, RCA Team.

I've been getting like 30-50g carbs per hour and it doesn't have much effect on my blood sugar because i'm constantly burning and exercising. Maybe it's different for everyone

My Dr. said that the stress that I put on my body by riding 40-60 mile bike rides also causes my blood sugar to go up , it’s pretty confusing

You have T2D because you eat too much fat mate. Ive been working with T2D and T1D since 1999. Cut your fat under 10g a day and get back to us in just a week how much better your GM readings are. ALL the T1D who do my protocols have the lowest units of insulin in their lives and lose a lot of fat.

Table sugar "sucrose" is 50:50 glucose to fructose so you cant get the same ratio but you get quite close assuming 1:0.8. Its a good budget hack though but fortifying your drinks with sugar can make them sickly sweet and sticky and can clag up your mouth after a while. Most of these sports drinks and gels are using Maltodextrin for the glucose component of the carbs as its less sweet and greater amounts can be consumed before GI problems start

@@888jucu thanks for this, is there any health risk ie diabetes?

@@issaowaga Been using sugar water to fuel my rides for years. At first it's a little to sweet but you get used to it. I'm not the one you asked but no, you won't get diabetes as the sugar you consume on the ride will be basically burned off as fuel, but it will be bad for your teeth, brushing after every ride helps.

Only downside is that adding sodium is hard, because pure salt is saltier than the compounds used in energy powders.

@@issaowaga I will assume u mean is there a risk of getting diabetes from consuming high calorie drinks and not that u already have diabetes and how do these drinks effect your diabetes conditon correct? Basically if your are exercising your body will be consuming the calories as you go. If you drink high carb drinks and watch TV all day then yes it could eventually lead to diabetes in the same way as drinking coke and eating pizza all day and doing nothing could lead the same way👍

I am sure Bryan! Monster rides!

Provide some useful suggestions.

@@MRDTBOSS 40 bananas for a five hour ride ;)

​@@dieterbierman9803 Thanks a bunch.

sugar isnt synthetic lol. Table sugar is ALWAYS naturally derived from cane or beets.

ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dBnniua6-oM.html