Hydration on the Cape Epic

[Toxic]

Dump question, But a few people I have talked to ride only with water in the camel packs on the epic.

I never ride with water, not even on small training rides.

 

But the other factor is, you will get tired of all the sugars each day.

 

Any one of you that have done the epic, what is your opinion on this? And what do you recommend for stage races?

 

I'am currently on High 5, or Powerbar Isoactive, but not sure if they are appropriate.

 

Thanks

[The Dutchman]

www.dynaforcesport.co.za.............nuff said!!

[Toxic]

I'am also trying various bars, But at the moment I like the high 5 4:1 bars. Any other bars you guys would recommend as well? The power bars are to sweet for my liking.

[G-Unit]

Game worked for me. Not too sweet, especially if you mix it quite weakly. But then, I also forgo all the scientific bars, gels and potions in favor of sandwiches and peanut brittle, so read into my choice what you like.

[Tubehunter]

Hydration is just one part of a fueling strategy. I see you're based in Perth, so not sure if you're a Saffa, but biltong and nuts were some of the tastiest savoury alternatives to all the sweet sugary other stuff I consumed through the day on the bike. Might be worth carrying you're drink of choice in your camel back and putting a water bottle with just H2O on the bike.

 

Whatever you decide make sure you fit in some training using your intended fueling options to see how your gut responds before you get to the race and end up with a surprise and a dehydration mountain to climb on top of the event!

 

Good luck!

[jmaccelari]

I use PVM bars - a wide range of flavours, but that's a personal choice. Also carried nuts & raisins. Then the "snacks" at the water points. But I was sick and tired of energy bars after a week...

 

As for hydration, I'm not too fussy about actual product (except I try to stay away from the sugary stuff like Powerade and Game). I would say that being disciplined about hydration is more important than the actual product used. I made sure that I worked out exactly how much I should drink on each section of each stage and stuck to my plan even if I didn't feel like it.

 

After one day it's ok to be under-hydrated, but if you accumulate that over a week (or hit an extra hot day) then you're in cr@p...

 

So my advice: just make sure you hydrate well on every section of every stage. Be disciplined and stick to it...

[Toxic]

Hydration is just one part of a fueling strategy. I see you're based in Perth, so not sure if you're a Saffa, but biltong and nuts were some of the tastiest savoury alternatives to all the sweet sugary other stuff I consumed through the day on the bike. Might be worth carrying you're drink of choice in your camel back and putting a water bottle with just H2O on the bike.

 

Whatever you decide make sure you fit in some training using your intended fueling options to see how your gut responds before you get to the race and end up with a surprise and a dehydration mountain to climb on top of the event!

 

Good luck!

 

Jip I'am in Perth now for 3 years. Ek is afrikaans, en van die laeveld af. OUr training is going very well at the moment. I'am following a strict training program. I do have a sensitive digestive system, and experimenting with some products. I do like the High 5 as it is not so sweet, and my guts can handle it fairly well. I will get some biltong / nuts as well to carry with me.

 

jmaccelari, The point you made about the required amount to be taken during the race and stick to it makes alot of sense to me. THanks

I have read before that people recommend taking around 60 g of carbs per hour. Is that in the ball bark that you go as well?

 

I assume the water points is well equipped. Because I will load myself up on each water point with whatever I can find to eat.

[Lexx]

Jip I'am in Perth now for 3 years. Ek is afrikaans, en van die laeveld af. OUr training is going very well at the moment. I'am following a strict training program. I do have a sensitive digestive system, and experimenting with some products. I do like the High 5 as it is not so sweet, and my guts can handle it fairly well. I will get some biltong / nuts as well to carry with me.

 

jmaccelari, The point you made about the required amount to be taken during the race and stick to it makes alot of sense to me. THanks

I have read before that people recommend taking around 60 g of carbs per hour. Is that in the ball bark that you go as well?

 

I assume the water points is well equipped. Because I will load myself up on each water point with whatever I can find to eat.

Where in the Laeveld did you live?

[Danger Dassie]

Jip I'am in Perth now for 3 years. Ek is afrikaans, en van die laeveld af. OUr training is going very well at the moment. I'am following a strict training program. I do have a sensitive digestive system, and experimenting with some products. I do like the High 5 as it is not so sweet, and my guts can handle it fairly well. I will get some biltong / nuts as well to carry with me.

 

jmaccelari, The point you made about the required amount to be taken during the race and stick to it makes alot of sense to me. THanks

I have read before that people recommend taking around 60 g of carbs per hour. Is that in the ball bark that you go as well?

 

I assume the water points is well equipped. Because I will load myself up on each water point with whatever I can find to eat.

 

Am with jmaccelari on this.

 

The waterpoints are loaded with fruit, jelly babies, marmite saams, baby potatoes, biltong, nuts, coke, water and energy drink.

[Toxic]

Where in the Laeveld did you live?

 

I've stayed for 8 years between Sabie and Graskop in the forest as a Child, as my dad was in the forestry.

Then we moved to Nelspruit for 10 years. I see that you are from Komatipoort. Where do you cycle around that area? It is so flat and hot

[SwissVan]

Dump question, But a few people I have talked to ride only with water in the camel packs on the epic.

I never ride with water, not even on small training rides.

 

But the other factor is, you will get tired of all the sugars each day.

 

Any one of you that have done the epic, what is your opinion on this? And what do you recommend for stage races?

 

I'am currently on High 5, or Powerbar Isoactive, but not sure if they are appropriate.

 

Thanks

 

If your sensitive to what you drink during endurance sports then find a drink (energy replacement type) that works for you, preferably a type with different flavours. Use different flavours in your water bottles (2 water bottles) each day to TRY postpone the “I’m tired of this taste” issue. After a few days you could also reduce the concentration of the mixture to also TRY relieve the “I’m tired of all this sweetness” issue.

 

If you are going to do the camebak thing, then just water in the bak is a good idea. You can use it to rinse your mouth out occasionally to get rid of that sweetness or even sand / dust / mud that might end up in your gob, and yes you can even drink it occasionally if when your water bottle contents are hotter than the ambient temperature and if when you get that cold water urge. Hell you could even lube your chain with the water...just kidding there is plenty of chain lube available at each water station.

 

The water stations are pretty well stocked with water, drinks and foodstuffs, if you cannot tolerate any old drink then carry some small plastic bags in your bak filled with just the right amount for one water bottle of your preferred drink, then you can make your own mix at the water stations using their water.

 

Good luck, half the fun is sweating over the preparation...

[Lexx]

I've stayed for 8 years between Sabie and Graskop in the forest as a Child, as my dad was in the forestry.

Then we moved to Nelspruit for 10 years. I see that you are from Komatipoort. Where do you cycle around that area? It is so flat and hot

I usually go to Mankele or I train in the Kaalrug Mountains. Its just outside Malelane. Ja is freaken hot here. This year, we had a couple of days when the temperature was above 50'C.

[Zebra]

I did 3 cape epics, 1st one with Camelbak, next two without. My tip? Revert to using water bottles instead of Camelbak.

Lower CofG

Some bottles plain, some 'juice'

No hot back

No back fatigue

No opportunity to load other cr@p into backpack

 

Look at the Elite riders, they use bottles, so can MOST fit riders, plenty of water stops.

I am a fan of Camelbaks, just not in 8-dat stage races!

YMMV, good luck!

[arendoog]

Also depends on your body mass .I weigh 95kg and can carry only 1litre of fluid in one and a half bottles ,like in most dual suspension bikes .For me that was not enough so for the first time used a 3 liter Camelbak with either half strength game or rehydrate in the pack 2litres and PVM octane in a bottle with dry octane that is mixed later in the stage .I drank 7 liters of fluid on stage one of Cape pioneer and never had a full bladder .Never cramped or felt weak .Eat normal food and bananas on the bike and one or two gu or roctane gu for when you hit the wall .I am of the opinion that a recovery drink works well also .I used peptopro and fit dura train .Make sure your salt intake is enough ,game rehydrat in pack

[BrandonF_]

Don't carry any extra weight man, just pick up all the bottles along the way,..especially fast descends.

[petatodd]

I did 3 cape epics, 1st one with Camelbak, next two without. My tip? Revert to using water bottles instead of Camelbak.

Lower CofG

Some bottles plain, some 'juice'

No hot back

No back fatigue

No opportunity to load other cr@p into backpack

 

Look at the Elite riders, they use bottles, so can MOST fit riders, plenty of water stops.

I am a fan of Camelbaks, just not in 8-dat stage races!

YMMV, good luck!

Only benefit of a camelbak is it's easier to drink and you can do it going up or down. Bottles are finnicky.

 

But to start the day with 3 litres of liquid as Blitzer suggests is just crazy, if you need 3l of liquid before the 1st water point and between water points maybe you shouldn't be doing the epic?