How much water are you taking? I guess 2 800 ml bottles? So 1.6 liters for 4+ hours? I guess it depends on the temperature, but that seems about 30% lower than I would tend to drink. I wonder if I could get away with less. I do tend to need to take frequent pee breaks...

Sugar ftw

Nope it’s all the same with regards to fueling dental decay. The cariogenic bacteria are happy to use any of these fermentable carbohydrates. Makes no difference.

Not just sugar. Everytime you eat or drink something, just rinse your mouth a couple of times with clean water. And keep sipping water frequently so your mouth doesn't go dry. That'll prevent any dental issues. Nothing to do with just sugar

Epic, congrats

Quick question: when you go on a normal training ride, do you also dissolve your sugar before adding it to your bottles? Or, do you just add the sugar to the bottle and shake?

Which is what he says in the video, if only you cared to actually listen, pal 🙄: "It doesn't need to boil. Get it up to a warm temperature and it will dissolve".

@Dirk660 Exactly mate

There's a difference between "you don't need to" and "you shouldn't" what he didn't say. I like the video, and this comment was a helpful plus...

When the sucrose breaks down to glucose and fructose, doesn't that than become like all the gels and powders and would save having it to be broken down by the enzymes in your gut like sugar needs to, therefore speeding up the absorption process?

@@maartenholsboer50 No. The two compounds are absorbed more efficiently when kept together. Also, quicker absorption of a nutrient is not always better. Vitamin tablets are too quick, for example, and can cause negative effects.

He said he keeps it in the fridge overnight

Interested to see how this went to make a gel

- 60 g Glucose - 30 g Fructose - 0.5 g Electrolytes - 0.5 g Vitamins - Optional Flavour - Water i use agave nectar for fructose and maltodetrin powder for glucose :)

Where do you buy bags of ingredients?

@@Mububban23 , VPA for my maltodextrin (online supplement store in Australia), and Amazon for Fructose (Lotus is the brand).

Ebay?

I loosely keep track of it. Let's say I'm going for 100g per hour, 4 hour race and 200g carbs in each flask. Then I know I need to finish the first flask over the first two hours, and second flask before the race finishes.

Tonicity doesn’t matter because it all gets mixed in my stomach anyway when I drink the water. Sip of the cars, wash it down with water

I've never tried adding dextrose - I may try that. Maple syrup,, salt and a bit of lemon juice is my formula

Is my math wrong or You have about 250gr of sugar instead of the mentioned 150 ?

Mike, what's your formula of maltodextrin and gatorade? How much of each per bottle?

dont take no doz

It's going to be cold, there is some salt in the bars and I'm not a salty sweater. If it was hot I'd add electrolytes to the sugar syrup, or in the water bottles. I don't have a specific reason I'm not including it, I just know my body and know that I don't need excess salt for a race this length and temperature

@@nerocoaching is there a way to tell if you need the electrolytes or not?

He got the Triwonder TPU soft flask.

Agreed. Cycling has become way to elitist and cycling channels like GCN, bike radar, cycling tips even trainerRoad are fueling that elitism: expensive alternatives - good , cheaper alternatives - bad yada yada... When in reality often the cheaper alternatives are even better like sugar or rim brakes.

@@latte6878 especially GCN.. they buy the "cheap" stuff and then openly mock it like people buy the "crappy" stuff by choice. I wouldn't be surprised if one of their presenters was surprised to hear that an average cyclist doesn't ride a 8k plus bike with a couple thousand dollars worth of gear and accessories at their "cheap budget days". No wonder majority of the people hate cyclists.

Hi Durian rider

So your fueling at around 1.3g/kg. Sugar is fine if you can tolerate it without a big insulin response, which many people get an intolerance to after a few times of using it like this

@@emmaswanwick4908 read again. Sugar is fructose plus glucose. Sports gels are maltodextrin (glucose) plus fructose. If you tolerate gels you tolarate sugar because it is the same thing same ingredients in the same ratio, only that sugar is 100 times cheaper. And one more thing : our body never makes insulin while riding the bike, because carbs are not stored during exercise. During exercise insulin is at its lowest, carbs are transported to the working muscles and burned for fuel. Only at rest we make insulin to store the carbs as glycogen. The lack of this basic knowledge makes it so easy for people to be fooled by marketing saying gels are necesary and we should sell a kidney to afford them. Gels are sugar plus water

Err no. The longer chain carbs take longer to break down before they are absorbed as glucose in your intestines. So, if you are taking in straight glucose which is absorbed in your mouth and stomach as well as your gut, this will fuel you immediately. The longer chain carbs help provide a longer and shallower pulse of glucose because they take a little longer to breakdown.

I use a 250 mL flask from HydraPak and, while it does get floppy toward the end, I find it easy enough to still get into my jersey pocket. It goes in easier if you put the nozzle end in first. Haven't tried making a sugar (or malto + fructose) home gel, but I use the Gu 15 serving pouch. Will give making my own "gel" a try sometime soon.

Min temp 7 degrees, won't get much over 16 by the time we finish, so won't need that much fluid. I'll have 1x 900mL and 1x 800mL bottle, that will be enough to get me through, likely with a net fluid loss but not enough to effect performance. If it was much longer, or a hotter day, I'd stop for water

I think he will have bottles with plain water with him to wash the sugar solution down with. The video is only about the nutrition - the flasks will go into his back pockets.

We’re all different. For an intense 4 hour ride I only need 1 bottle of 750ml. Never take 2 bottles except for rides of +5 hours

Yes if sugar is in the bottles I’m in trouble if it’s hotter than I planned and need more water. I use sugar in bottles for training, but long races with a high fluid requirement it’s easier to use the flasks and refill bottles with water as needed

Sorry I just watched another video from you explaining just this! I’ve been wanting to try this for months but like I mentioned was so confused by everyone else’s explanation. Thank you!

Figure out your sweat rate which varies by temp, humidity & effort level (create a chart listing weight of you sans clothes & fluids you're carrying before and after but dried off) and get sweat tested for sodium lost per liter of sweat (does not vary). Then consume this amount of electrolytes per hour based on projected conditions of your ride and effort level expected

This might sound weird but there is a way to swallow it where it doesn't shock your mouth. Maybe it's just getting used to it. The first time I used this I remember a similar feeling, now I don't notice it at all. Also have a sip of water after you drink the sugar water to wash it down. You can make it less concentrated, but that defeats the purpose. It's the concentration that makes it so useful

I am guessing he will have additional water with him to wash the sugar solution down and protect his teeth. He is only discussing fuelling in this video, and not hydration.

I’m assuming that adding it to the bottles can add to dehydration as you are now combining hydration and nutrition vs hydration alone.

Dose and maybe ride intensity?

Dose probably, start with max 1g/kg body weight/hr meaning if you weigh 70kg then try a mix that has no more than 70gms per hour consumption. If you can handle that then up the dose and find your limit then back it off a bit. The increased simple carbs being processed in the gut can cause gas hence the bloat and discomfort

And a few vitamins in Maple Syrup: Calcium, bit of Potassium, lotta Manganese, lotta B2, bit of B1 and zinc

Agave Syrup has much more vitamins

Panela *

How much malto do you typically mix into the juice per water bottle?

If you have a powermeter you can look at the kj of your riding, and do the math. (be careful because some conversion is needed)

Me too.. significantly less sweet than sugar, but I couldn't find it that cheap!

500ml and 250ml. Can dissolve about 100g sugar per 100ml with hot water

@@nerocoaching This worked PERFECT. I'm fueling w/sugar water from now on. Did around 80-100g a hour and had average power of 232 for 3:38. Never even come close to that before! Caffeine helped too in second half.

Have a look at my old video “I used sugar as sports drink” that explains it

Thanks. I have another video called "I used sugar water as sports drink" which goes into more detail on why I choose pure sugar. And the electrolyte issue

@@nerocoaching cool, thanks! I’ll definitely check it out

Definitely easier, I usually do this for less concentrated mixes

Yes the 8oz ones are the best size

Depends on how much sugar you put in it. Try to calculate how long you will ride and how many carbs/hour you want and need to take in to keep fuelling well. I mix a scoop of some drink mix for the taste if you want to change it up. Or put in a splash of orange juice or something.

If the race was longer so intensity was lower id have slightly less CHO per hour and a bit more solid food, but same principles would apply

try it

The last KOM is quite steep, at your FTP I would suggest having as close to a 1:1 easiest gear as possible, so with your current chainrings you'd need a 36 cassette. Or moving down to a 50/34 chaining, and trying to get a 32 or 34 cassette on the back

That's for a single dose. Over a 4+ hour event you may use multiple 3mg/kg doses

I think yours is better than the sucrose because your stomach won’t need to break it down; especially in a high intensity race

@@mauriciorosales1259 It "cost" of breaking down sucrose is completely insignificant compared to all the rest that has to happen to it. In fact, having a bit slower break down is advantageous because you don't "spike" as much then but have a more even supply of calories.

Question is how much of it do you need?

Plain sugar is natural too. It's either extracted from cane or sugar beets. Honey, however, is acidic so more likely to cause tooth decay than plain sugar. And above all, I believe he is vegan which includes not robbing honey bees of honey.

are sugar and water unnatural?

It's just expensive is all

Bee vomit

Same same

Same but tastes horrible

@@nerocoaching ha ha. To each his own. I actually like the brown sugar taste. (I also can't stand vegemite, so there ya go)

@@nerocoaching How dare you

sugar in the raw and agave