Re: [Randon] Digest for randon@googlegroups.com - 4 Messages in 1 Topic

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John Hughes

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May 21, 2012, 3:58:21 PM5/21/12
to ran...@googlegroups.com
I agree with Dean that you need water, carbohydrate and sodium.  I was trying to make two points:

1) almost all of your calories should come from carbohydrate, and

2) it doesn't matter whether these are combined in something you drink or you consume them separately, they get mixed in your stomach.

The link I posted earlier contains a recipe for a homemade sports drink that meets the American College of Sports Medicine recommendations for water, carbohydrate and sodium at a cost of $0.11 / 100 calories vs. about $0.75 / 100 calories of premixed commercial sports drink:

http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html

Cheers,
John Hughes
www.coach-hughes.com

On Mon, May 21, 2012 at 2:28 PM, <ran...@googlegroups.com> wrote:

Group: http://groups.google.com/group/randon/topics

    Randon Nerd <rando...@gmail.com> May 20 02:16PM -0400  

    Sometimes the sugary candy, UofF Koolade, or Lays products don't cut it and
    folks would want to have a back-up. Even I can get a little "tired" of
    drinking my cafe-mocha Perpetuum around 85 hours.
     
    Bill
     
    > You need calories, water and sodium EVERY hour riding. You can get all of
    these from stuff in the grocery store or mini-mart. Sports products offer
    no advantage. Less concentrated isn't better as long as you get enough of
    each. It all mixes in your stomach. See the nutrition articles on the
    Resources section of WWW.coach
     
     
    >> Andrea Matney <andrea...@gmail.com> May 17 09:19AM -0400
     
    >> Anyone have experience with Skratch products during endurance rides? I'm
    >> intrigued with this video explaining why their electrolyte drink at only
    80
    >> calories within 16 oz. of water is better than more calories.
     
    http://www.skratchlabs.com/blogs/news/6018756-hydration-science-and-practice

     

    DeanF <the...@aol.com> May 20 02:00PM -0700  

    There are two important issues here: 1) hydration and 2) fueling. The
    Skratch Products link addresses only the first issue—hydration. This
    is not problematic as long as this point is understood and understood
    the following way.
     
    The absolute best way to hydrate known to science is not with water,
    or even with water and electrolytes. But with the simultaneous
    consumption of water, electrolytes, and glucose (regardless of the
    original form of glucose consumed: sucrose, maltodextrin, starch,
    etc.). This is what I call the hydration triangle: water,
    electrolytes, glucose.
     
    The original question is spot on . . . If the product in question were
    addressing hydration and fueling, there would certainly be a problem,
    since there are not enough calories in the formulation for endurance
    cyclists. However, when understood as the amount of glucose necessary
    to activate the glucose-salt cotransporters located in the small
    intestine, thus ensuring maximum hydration, one can applaud the
    Skratch Products folks at least for getting the science of hydration
    right!
     
    On the bike, one can thus entertain hydration and fueling separately
    or lump them together as many do.
     
    A link explaining the science of the “hydration triangle” is here:
     
    http://ncrandonneur.blogspot.com/2009/07/phun-physiology-hydration-science-for.html
     
    Dean Furbish
    Raleigh, NC
     
     

     

    John Hughes <coachjo...@gmail.com> May 21 09:47AM -0400  

    Group,
     
    Eat and drink what you like as long as it's almost all carbohydrate. The
    in a stage race the pros consume a combination of sports products (from
    sponsors) and real food. They need a *lot* of calories and like Bill get
    sick of too much of any particular product.
     
    I researched what Garmin, Sky and RadioShack consume during stage races.
    Allen Lim, now working with Skratch Products, worked with Garmin and the
    Shack. Here's what I learned including how to make your own at less cost!
     
    http://www.coach-hughes.com/resources/homemade_cycling_nutrition.html
    Cheers,
    John
    www.coach-hughes.com
     

     

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Cheers,
John Hughes
www.coach-hughes.com
PO Box 18028
Boulder, CO 80308-1028

Andrea Matney

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May 21, 2012, 4:40:19 PM5/21/12
to John Hughes, randon
Thank you everyone for input about Skratch products, nutrition, and hydration. 

My previously winning bottle formula for the last 5 years (orange or unflavored Heed & orange or unflavored and/or cafe latte Perpeteum) has not worked on my last two events.  I'm determined to keep away stomach distress. 

I'm open to ideas and will try:
- John Hughes' homemade sports drink and recipes (thank you for sharing!)
- The Feed Zone Cookbook recipes (idea from several of you)
- Carry dry mashed potato flakes to be mixed at convenience stores/controls where there is access to hot water and cups (my idea)

And will continue to:
- Ride with a hydropack on long and/or hot events
- Take in 300-400 calories/hour
- Drink at least a bottle an hour

Any more suggestions from your tried and true?  Feel free to email me directly.

Many thanks!
Andrea
DC Randonneurs

Bill Gobie

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May 21, 2012, 6:34:14 PM5/21/12
to Andrea Matney, randon subscribers
Try a sports drink with a different protein source. It could be that soy-based products like Perpetuem are not for you. They make me vaguely ill. I much prefer Spiz, which uses whey. Sampling at home, I prefer vanilla Spiz. Chocolate tastes a bit odd. But on our 400 two weekends ago I liked chocolate better.


The mashed potato flakes strike me as a bit empty. I've begun carrying one or two Nile dehydrated soups for late in a ride. Nile's products are fairly substantial, for this food genre. As  you have noticed, hot water is easy to find at convenience stores. I carry a couple of disposable spoons in case spoons are not conveniently available.

Carry something meaty and flavorful to chew on, like Landjager.

Bill Gobie

Jim House

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May 21, 2012, 6:39:37 PM5/21/12
to Andrea Matney, randon

I could NEVER stomach Heed and especially Perpeteum.

 

I do love and use Cytomax – is 4 or 5 flavors each trip.  I purchased 2 inch X 3 inch zip lock bags and put one portion of Cytomax into these bags.  Then they go in my jersey pocked and bike bag.  As needed at convenience store I or someone in the group purchases a gallon of water and mix away our drink concoctions.  On real hot days I will use 2 packets on most other days and at night I use one packet.

 

The other Hammer product that work in conjunction with Cytomax is called Endurolytes – these work GREAT for me.

 

Good luck finding the perfect mix that will work for you.

 

Jim House

Maumee, OH

alex plumb

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May 21, 2012, 7:45:40 PM5/21/12
to ran...@googlegroups.com, John Hughes
Thanks, John,
 
I've had good results with potatoes cooked similarly to your recipe. They provide a nice steady caloric burn, well suited to my energy needs on a long brevet .
Another food that's a good mixer for long rides are medjool dates. They digest easy. Eat three and you've got 200 calories of carbs. They're a taste treat after too many hours of malto or potato. Here's their nutritional breakdown: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/7348/2
 
Alex Plumb

--- On Mon, 5/21/12, John Hughes <coachjo...@gmail.com> wrote:

From: John Hughes <coachjo...@gmail.com>
Subject: Re: [Randon] Digest for ran...@googlegroups.com - 4 Messages in 1 Topic

John Hughes

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May 22, 2012, 6:44:56 AM5/22/12
to alex plumb, ran...@googlegroups.com
Thanks, Alex!

Dates are a great food for riding and have a low glycemic index, meaning they raise your blood sugar slowly providing a steady burn.  Not what you want if your bonking!  But good for variety and hours in the saddle.

Cheers,
John
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