All Things Bikes and Tacos! (...and every vehicle imaginable)

@abacall simply isn't human. His prior European tour proved that!

 

I'm just trying to build up stamina for 20 miles in tahoe later if the snow melts but above 8000 theres gonna be snow year round :/ Hard to be in riding shape when even in town here trails dried out a month ago lol

 

You're telling me. I had to fly to Bellingham from SLC in March and April to have rideable trails. Did 16mi and 2600ft 2 weekends ago and I was def feeling it, but could have gone longer if I remembered to eat something during my ride.

 

Anyone have a line on an open source of good education around nutrients and athleticism. I know feeding your ride has benefits towards all day longevity, but wondering what nutrients (manganese, sodium, potassium, etc) I should be focusing on when it comes to an in-bottle supplement like EFS, Roctane, Skratch.

 

I just raw dog these rides with water and a classic crunchy nature valley bar lol. Usually a bagel beforehand

 

not sure how in depth youre trying to get, but the feed zone books have some descriptions about proper nutrition at the front. i can take some pictures later tonight if you're interested.
not very scientific.

i also have the food labs book by kenji lopez alt. though thats more of a food science book and not athletic nutrition.

 

Not that I'm aware of. If you notice in the pic, there is a strap that helps keep the wheel perpendicular. It goes around the bars and frame. So I think between that and the additional straps I'm using to keep the whole bike planted, it doesn't seem to be hitting the tailgate. That was a concern of mine, which is part of why I was a bit unhappy that the bike still swayed a bit (without my added straps.) I didn't want to take any chances.

 

It's possible he's using a little assist to get that kind of elevation...

Our high elevation trails are still snowed in too. This trail happens to climb from the valley floor to over 8000ft though. The snow is melting fast around here but upper areas in Alta still had about 10 feet of snow last week. They were claiming snow was melting a couple inches per day. I'm not sure when we'll be able to get up high but anything under about 8k seems to be good to go now.

 

I don’t have any links on hand to open source stuff. Basics are for endurance activities you can take 60g of glucose and an additional 30g of fructose per hour. I need to look up whether you can add maltodextrin on top of that or not. Above that your body can’t process the carbs and can lead to stomach distress. This applies whether you are eating or drinking your carbs. I like to do a mix of food and drink.

Anything under an 1-2 hours you can probably get away with no fuel. Over than you definitely want to get fuel in consistently. I believe over 4-6 hours you want to start adding in real food to keep your stomach from getting destroyed.

My go to setup for long rides/races is one spring energy awesome sauce per hour, plus 1 serving of tailwind in a bottle. Plus mixing in some clif bloks with and without caffeine. For something like a long ride with breaks now and again I’ll bring real food like a sandwich with ham and cheese. If it’s a race I’m pretty much eating what I mentioned above and whatever I can get at aid stations or drop bags.

When it comes to electrolytes, I’m not familiar with any rules or guidelines since it is incredibly different for everyone. In my experience, I have thought I had been taking in a lot of electrolytes but end up having normal levels in blood tests.

I’d also recommend the feed. Besides the information they post they also have a solid selection of food

 

for me it was a lot of trial and error. see what electrolyte mixes made me feel good. which snacks i could eat well on a ride, etc. maybe konwing the exact science behind the choices would be cool.

but yeah...i usually just raw dog rides with water, electrolytes, and a honey stinger.haha!

 

Thanks. Being diabetic, I'm always wary of adding a bottle full of sugar/sugar derivatives into my diet so Tailwind, etc always has me a little on edge. I have found that half scoops tend to be tolerable and sustainable for me though.

Longer rides, I def bring a sandwich and that seems to be much more sustainable for casual endurance as well.

Funny you mention "The Feed", I actually started diving more into it again because I have a store credit for their site via Strava but hadn't really looked at their info, just their product catalog.

 

Skratch Labs and LMNT have some articles on their sites about intake.

For me, I do a daily packet of LMNT (1000mg sodium, 200mg potassium, 60mg magnesium and no sugar). But they have a lot of stuff on their site about electrolytes. I use to use these for my longer road bike rides, but couldn’t do it. I needed something less for my rides that didn’t give me that salty mouth feel. When i drink these normal as daily I don’t have an issue.

So that’s when I tried Skratch and that’s what goes in my bottles for any ride. This combo has been great for me and my daily rides. Perhaps their sites will provide the reading you are looking for?

If you want a sample pack of LMNT, let me know. I have some give always that I can send out.

 

Jeez, I need to up my hydration game…. I’m still using a stiff Gatorade mix in a water bottle and a water pack on my back (20 oz bottle and 2 or 3 liter water pack).

 

I started using LMNT and I really like it. I usually have a bottle on the bike for a ride and still use a hydration pack because AZ. Pre-ride and post-ride I’ll do a 16 oz bottle with an LMNT packet. No more headaches when I’m finished. Plus, I like the taste of it.

 

@RockiesTaco i love LMNT!!! It is so good - I do the 4 box subscription - orange, raspberry, watermelon and lime. I liked the flavor on my rides, but it made me even thirstier when i drank the LMNT on rides and coated my mouth, I’m guessing that’s the sodium at work. So that’s why i switched to SKRATCH for my rides. But it doesn’t do that as my daily supplement in the mornings.

But between the two, no more cramping during rides or at night.

 

I’m a Citrus Salt fan. Usually just buy a 30 pack of it. I do get that weird taste in my mouth on a ride, so I usually just chase it with some water from the hydration pack. Like you, I do a packet every morning as a daily thing. It’s the only supplement like it that has made a noticeable difference for me. Stay salty!

 

Don't feel bad. I'm doing good if I have a water bottle and slim jim

 

That place has so much to offer. DuPont is a treasure made from trash. The history of that place is sadly not rare but what it’s been rehabbed into certainly is.

 

Sounds like I need a history lesson as I am ignorant to DuPonts former life.

It is a phenomenal place for sure. Overall demeanor is very different than what you’d get over in Pisgah. I’m some aspects I like what DuPont has to offer more. At least for my skill and fitness levels.

 

I do Saltstick caps, and kind energy bars or GU gels.

Used to be a big cramper, the saltsticks were a game changer. I don't really like anything mixed in my water.