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I use SiS hydro tabs too. They're like 7 calories a tab so aren't going to make you fat and let's face it you'll burn that in a few minutes on the bike.
Because I generally do rides of 2 hours or more I find the electrolytes make a difference in terms of fending off cramp. But that's me, best thing for you is to adapt your intake to your needs so give just water a go and if it works for you then stick with it.
Salt itself promotes hydration (eat a lot of salt and your bodys water % will rise) and proper hydration is needed to maintain performance. You don't need the salt itself but you do need the fluids.
nickc - Member
Just a splash of squash for taste
Same here - mainly to hide the taste of the bladder but it goes manky if not cleaned well.
I can't stand the electrolyte drinks - I've never found one that I didn't think was rancid.
High5 zero tabs for me - as much to hide the taste of warm plastic bottle water as for hydration benefits.
Energy drink when riding hard or long.
Usually just water unless it's a "big day" in which case I have some drink mix with both electrolytes and carbs in it so I don't have to eat as much when I ride. On a really hot day where I'm riding more than 2 hours I invariably have a bottle with an electrolyte tablet in to be on the safe side. Stuff with carbs in is from Decathlon, electrolytes-only are SIS tablets.
High5 gives me explosive diarrhea, so does the Wiggle own-brand stuff.
I don't buy into tablets and gels.
They have their place. I tend to use gels as a last resort or for a bit of an energy burst, particularly the caffeine ones.
He was probably following the directions on the packet. No one needs that much sugar. You'd put on half a kilo every time you did an all day ride.
76 calories in an SIS gel. The last big (for me) ride I burned over 4000 calories. That's over 50 gels worth. I don't think I could fit that many in my pockets. I think the recommended amount is, what, somewhere between one and three an hour depending on how hard you're working. If you can't burn off 220 calories an hour, you're doing something wrong.
I just use a light squeeze of one of those plastic lemons of concentrated lemon juice into my water bottle. It makes lukewarm water palatable and you can drink more as a result.
I found keeping the fluid levels in my body topped up meant I didn't need to add salt. That was only needed if I allowed myself to get dehydrated, ie exercised without taking on water.
(I used to run long distances in Oz in 30ºC+ temps)
Drinking milk before a ride helps you stay hydrated for longer ime, also better than water/hydro drinks for rehydration.
There's some evidence that protein slows the passage of fluids through the body so more fluid is retained.
Zero five whilst out on the bike though.
this is why crisps are important with the post ride beer, salt!
I like the lemon SIS Go tablets - no aspartame in the ingredients (uses a small amount of sucralose - 9cals per tab), makes bland warm water taste just a little nicer. Got a job lot of them about 12 months ago and still plenty to get through.
I positively like them, would have more if I didn't think I might overdo the salts intake.
On the ride I just drink water, but have a pint of water with a High5 zero tab when I get home, before starting on the beer.
They have their place. I tend to use gels as a last resort or for a bit of an energy burst, particularly the caffeine ones.
+1. Emergency use only!
http://www.adventurealan.com/best-hydration-drink-when-thirsty/
The level of b*llsh!t on this topic never ceases to amaze me.
Just water here too. Once filled a camelback bladder with ribena, felt like my teeth were made from wood covered in moss by the end of that ride. Tempted by a splash of Vimto though.
Torq powder,I sweat a lot even on winter rides but especially the summer.Water is fine but I got cramp after rides.High 5 too sweet and I think they've got a dodgy ingredient in(?) Torq got rid of the cramps tastes nice and doesn't fur up the camelbak after a very quick rinse.
atlaz - Member
High5 gives me explosive diarrhea, so does the Wiggle own-brand stuff.
It was your stories that partly put me off the stuff anyway 😀
76 calories in an SIS gel. The last big (for me) ride I burned over 4000 calories. That's over 50 gels worth.
Calories isn't an issue. Blood sugar level is. SIS and others use Maltodextrin which gives a blood sugar kick, which is the intent. Just that it may not take too many to be too much (though SIS say their Maltodextrin is "better" than others). Diabetics are warned off the stuff. That bloke on the radio I mentioned was saying he was trim and fit, but the blood sugars were so high that it tripped his system into type 2 due to an insulin resistance. Though he said it's also reversible (stop taking the stuff).
I'm not convinced on the calorie burn estimates anyway. Garmin & Strava tell me 4000 burned. If I eat 4000 calories, I'm an instant fat b'stard 😀 . Though actually, I think it's just the beer. Riding bikes doesn't shift beer belly, especially if I don't give up beer.
I live in the West Country, so it's either water or still Cider in the camelbak.
Water for short rides. Water witha High5 zero for 2 to three hours. I'll use Torq beyond that
if you're Lactose intolerant then check the ingredients on energy drinks. Most contain Lactose. Might well be the cause of atlaz's diarrhea. Luckily Torq Pink Grapefruit doesnt and it also isnt sickly sweet.
Calories isn't an issue. Blood sugar level is. SIS and others use Maltodextrin which gives a blood sugar kick, which is the intent.
That was more a comment on another post. I agree it's a lot of blood sugar but if you're an idiot and are bimbling in the Surrey alps and necking 3 gels an hour then that's on you. You only have to look at the pro road teams to see how much they use "real food" on the bike rather than 2-3 gels per hour for 5-6 hours a day. Frequently they're a boost before or during a big effort.
Ale.. Rough calculations over the years have resulted in the belief we stay calorie neutral at 1 Pint per 5 Miles.
elzorillo - hope that's MTB, you're going to be shitfaced reasonably quickly if it's a road ride.
Squash in a bottle. Don't like water on its own in big quantities.
Never powders or potions - never felt the need.
I did a race recently and took a gel 1/2 way round for the first time ever. Felt like it was turbocharged after that! Generally I have a low sugar/carb diet anyway, so I guess it heightened the effect
[quote="atlaz"]That was more a comment on another post. I agree it's a lot of blood sugar but if you're an idiot and are bimbling in the Surrey alps and necking 3 gels an hour then that's on you. You only have to look at the pro road teams to see how much they use "real food" on the bike rather than 2-3 gels per hour for 5-6 hours a day. Frequently they're a boost before or during a big effort.Unfortunately a lot of people DO try to emulate what they think the pros do. I've regularly seen people doing the old 3 gels an hour, drink mixed as per the instructions and drunk religiously at 500ml per hour etc. Then top ups [i]with more powder[/i] at the cafe stop of all places.
I wouldn't be surprised if they are putting around 750 cal/hour into their system in (essentially) sugar.
And FWIW 4000 cal for a ride is a big old chunk, in road terms we are talking 4 or 5 hours at 20mph for a 75 kilo rider. Unless it's just what you see on your Garmin/Suunto/etc. In which case i'd knock (at least) 30% off......
I run hot and am a sweater so I nearly always go for electrolytes for anything more than a spin with the kids.
There are 0 calorie ones out there and lactose free ones too, which i would have for preference but I tend to not eat while riding unless it's a rare proper long ride or I fancy some haribo so I'll burn the few calories in a normal tab in the bottle anyway.
If I wanted to cut calories I'd have less crisps in the pub after.
Unfortunately a lot of people DO try to emulate what they think the pros do
It was interesting watching the Sky programmes following Frume and the other one who's name escapes me....anyhow, their nutrition comes from rice cakes from what the programme said. Unfortunately it didnt mention the drinks.
But I can imagine when a brand are giving you money to 'show' their product you are going to use in front of the cameras and at the point where it can 'really make the difference'. How many times have you see a pro cyclist munching on a rice cake?
I used to do carb/electrolyte powder in my drinks at 24hr races. Wish I hadnt in hindsight. They made my stomach feel awful so I didnt eat proper food. These days I can keep going longer, and some of that is definitely down to drinking water and eating proper food. Yes still maybe the odd gel if I've bonked at the end of ride, but thats it.
Just water for me, although I found a high five sachet in the cupboard the other day which was a freebie so stuck it in my water bottle for the commute home on Monday. Didn't make any difference but it tasted nice, which was good.
That Life Scientific on R4 a couple of weeks ago was very interesting tillydog The whole sports nutrition marketing business is huge and they must be getting close to levels of hair care manufacturers for the level of just making stuff up on the basis of the flimsiest of evidence and spouting pseudo science. Actual even to call most of it evidence is pushing it.
And FWIW 4000 cal for a ride is a big old chunk, in road terms we are talking 4 or 5 hours at 20mph for a 75 kilo rider.
81kilo, 170km, 2500m climbing, 5h40m. Was a UCI Gran Fondo thing. Not quick by the standards of the race but reasonably fast for me.
So probably fairly accurate then. But far far outside of what most people are doing.
elzorillo - hope that's MTB, you're going to be shitfaced reasonably quickly if it's a road ride.
Yep.. all offroad (except for the pub car parks of course) 😉
Water in a bladder pack usually, sometimes supplemented with a bottle of something like Nuun or Torq.
If it's going to be hot then I'll drink Nuun before going out and if it's going to be really hot then I might put some Torq in the bladder, but never anything like the recommended dose, half at most.
If i've had anything in the bladder I try to remember to get it straight in the fridge when I get back to put off the evil day I need to clean it.
For normal type rides I just use water. When riding abroad in the heat I always add a sachet of Dioralyte to one bottle.