http://sweat365.com/forum/ Forums Topic: Fueling Ratios for Long "Race Effort" Rides en Sat, 25 May 2013 21:47:24 +0000 http://sweat365.com/forum/topic/100#post-403 Mon, 09 Jul 2007 18:26:48 +0000 Phil Sabin 403@http://sweat365.com/forum/ <p>I have been using nuun and a nuun like product that also has calories. Instead of sipping along the way (I still use water for that), I have been drinking 20 oz at once - before I start, and again every 1 to 2 hours. It has worked really well for me and I always feel hydrated now - something I use to struggle with. </p> http://sweat365.com/forum/topic/100#post-402 Sun, 08 Jul 2007 07:00:39 +0000 Brad Hefta-Gaub 402@http://sweat365.com/forum/ <p>They have a new flavor... "Kona Kola"... it tastes a little like de-fizzed cola. </p> http://sweat365.com/forum/topic/100#post-401 Sat, 07 Jul 2007 23:47:04 +0000 Lisa Sabin 401@http://sweat365.com/forum/ <p>I like nuun too. I used it recently when I rode Hurricane Ridge. It's a little tart, which makes it go down better. </p> http://sweat365.com/forum/topic/100#post-396 Fri, 06 Jul 2007 23:41:13 +0000 Brad Hefta-Gaub 396@http://sweat365.com/forum/ <p>My favorite electrolyte replacement product is Nuun. It is a carbohydrate free electrolyte tablet. They are great for many reasons, but a couple reasons I like them are:</p> <p>1) Form factor - little tables in a tube, WAY easier to manage then powder. Drop them in a bottle of water and 30 seconds later you have a non-sweet flavorful water that has TONS of all the proper electrolytes. </p> <p>2) Carbohydrate Free - Now granted, the question above speaks to my need to consumer more carbs, but that being said, there are many times when you need electrolytes and no carbs... and as Scott points out, sometimes the sweet taste is just too much. So NUUN is great. If you check out their website, they will show you tons of science behind why carbs slow the hydration process, and so they argue that you should always separate your hydration and calorie consumption.</p> <p>Works for me! </p> http://sweat365.com/forum/topic/100#post-395 Fri, 06 Jul 2007 22:54:01 +0000 wsfowler 395@http://sweat365.com/forum/ <p>For my long efforts I generally follow the 200 cals/hour rule. That seems to keep my energy up.</p> <p>What I really need to figure out is the right amount of sodium and a way to stay properly hydrated to keep the cramps away during the hot days. It seems like during a long event I end up with white streaks down my face from all the salt I'm losing. I'm sure I'm not taking in enough sodium. Gatorade is ok, but often times it starts tasting too sweet and really all I want is a glass of salt water.</p> <p>Any suggestions? </p> http://sweat365.com/forum/topic/100#post-285 Sun, 17 Jun 2007 23:54:53 +0000 Brad Hefta-Gaub 285@http://sweat365.com/forum/ <p>I know my PB+B+H sandwich is unconventional... I chose it because I had a hard time with liquid and semi liquid fuel on my Ironman last year... but maybe that wasn't the real cause of my lower GI issues.</p> <p>Anyway, I have 12 more weeks to work out a better fueling strategy.</p> <p>I guess I've got some reading and experimenting to do. </p> http://sweat365.com/forum/topic/100#post-278 Sun, 17 Jun 2007 21:36:29 +0000 riddenwords 278@http://sweat365.com/forum/ <p>How much? -- What I've read says, don't even attempt to replace what you use, your body cannot run that efficiently <a href="http://www.hammernutrition.com/za/HNT?PAGE=ARTICLE&#38;ARTICLE.ID=1434&#38;OMI=&#38;AMI=&#38;RETURN_URL=%2Fza%2FHNT%3FPAGE%3DGUIDES%26OMI%3D%26AMI%3D&#38;RETURN_TEXT=Fueling%20Guides">(ref:Basic Fueling Principles mid way down in this article)</a>. It's more important to provide the right kinds of fuel for the duration and type of exercise you are performing. The kinds of fuel your body can use changes over the course of an endurance event as does the balance of other nutrients required convert the fuel into ATP for your muscles.</p> <p>How do you determine the right amount? -- trial and error. You've got to train the endurance events and experiment. You never want to try something new on the day of an event. If the event is a training event, that's fine, but if it's part of your planned, competitive events, it's not a good idea to do something new.</p> <p>How do you carry all this fuel? -- I carry fuel that's as compact as possible, and for me that means powder for my water bottles. I've ridden all of my centuries with Hammer Nutrition Perpetium measured out into 'doses' in ziplock baggies that I either mix a little into each bottle every rest stop or drain the bottles and then fill them up. My two bottles do me fine for ~3 hrs / 60 miles. These baggies just go into the pocket in my jersey and away I go. I've never done a ride where there wasn't water but I've been on rides where lots of the stops had ONLY water. </p> http://sweat365.com/forum/topic/100#post-269 Sat, 16 Jun 2007 22:42:22 +0000 Brad Hefta-Gaub 269@http://sweat365.com/forum/ <p>Ok, so I just finished my first Century of the season, and although I'm not exactly a novice at long distance rides like this, I realized today that I've never really put that much thought into my true fueling needs.</p> <p>I took: </p> <ul> <li>~500cals in a PB+Banana+Honey sandwich</li> <li>~550 cals in gels</li> <li>~600cals in sports drink (carb only).</li> </ul> <p>I picked up along the course: </p> <ul> <li>~300cals in cookies</li> <li>~300cals in sports drink (carb + protein).</li> </ul> <p>I consumed:</p> <ul> <li>The sandwich - 500cals</li> <li>2 gels - 220cals</li> <li>The Sports Drink I brought: 600 cals</li> <li>Sports Drink I picked up:300cals</li> <li>A pack of cookies: 300cals</li> <li>Total: 1920 cals</li> </ul> <p>My Garmin claims I used ~4600cals.</p> <p>So here are my questions for the group...</p> <ul> <li>How much fuel do you take and how to you determine the right about?</li> <li>How do you carry all this fuel? (Personally I brought as much as I could carry.)</li> </ul>