Cape Epic fueling

[Koos Likkewaan 2]

Slight derail, but hopefully get some good advise.

Most of you mentioning an electrolyte drink or other fluids before the start of an event.

I fully understand why, but are just not able to do it. If I do, I have to stop for a nature break every 5km's for at least the first hour.

I normally only start drinking any fluids for the day after about 5-10km's. Then I am good to go, but I believe it is causing some problems later on on a long day out.

The rest (Breakfast & food on the actual ride) is all good.

[Dappere]

1 hour ago, Koos Likkewaan 2 said:

Slight derail, but hopefully get some good advise.

Most of you mentioning an electrolyte drink or other fluids before the start of an event.

I fully understand why, but are just not able to do it. If I do, I have to stop for a nature break every 5km's for at least the first hour.

I normally only start drinking any fluids for the day after about 5-10km's. Then I am good to go, but I believe it is causing some problems later on on a long day out.

The rest (Breakfast & food on the actual ride) is all good.

Discovering the optimal approach typically requires some trial and error. You could try:

• Taking it two hours before the race to ensure there's enough time for a bathroom visit, avoiding any unwanted stops early on,
• Starting with a reduced quantity, perhaps half or even a quarter of your normal intake, and then gradually increasing,
• Considering different options, like a rehydration sachet, as an alternative.

[Nicomrs]

Does anybody have any experience ont 32gi race pro withe the two bottle system?

[DieselnDust]

54 minutes ago, Nicomrs said:

Does anybody have any experience ont 32gi race pro withe the two bottle system?

eeeeer, you're going to a bunch of personal anecdotes that have no bearing on you and your needs.

How much nutrient are you aiming to absorb /hour?

How are you currently feeding yourself on the bike/hour?

[Nicomrs]

1 hour ago, DieselnDust said:

eeeeer, you're going to a bunch of personal anecdotes that have no bearing on you and your needs.

How much nutrient are you aiming to absorb /hour?

How are you currently feeding yourself on the bike/hour?

Currently using cadence trying to stay around 80g carbs an hour adding bars and gels to top up whats in my bottle.

just trying to het more info/experienced inputs around 32gi race pro.

 

[DieselnDust]

I wouldnt make a switch now. Cadence is a great product and your body is used to it.

What I would play with is electrolyte intake. It will be hot and this is going to be more important for mid fielders to the back markers.

Unless you racing at or close to threshold through each stage....?

[Nicomrs]

5 minutes ago, DieselnDust said:

I wouldnt make a switch now. Cadence is a great product and your body is used to it.

What I would play with is electrolyte intake. It will be hot and this is going to be more important for mid fielders to the back markers.

Unless you racing at or close to threshold through each stage....?

Cadence woorks well but racepro simplify things alot in terms of bars and gels you carry with you etc.

[W@nted]

10 minutes ago, Nicomrs said:

Currently using cadence trying to stay around 80g carbs an hour adding bars and gels to top up whats in my bottle.

just trying to het more info/experienced inputs around 32gi race pro.

 

I agree that it would be best not change your nutrition at this time before epic…

 

Personally I liked the 32GI race pro concept and it worked very well for me. I used to cram 12 scoops in a 750ml bottle and consume that over 2.5 to 3 hours. If a race was longer than 3 hours, i would take another 12 scoops and refill after 3 hours. 
 

Then I would take water and 2x hydrate tabs in my other bottle or better even, the uswe/camelback. I felt this sustained me the best over long distances, no dips and no bonks.
 

Did not work as well on the road bike for races longer than 3 hours, as stopping for bottle refills at water points is not an option as that results in dropping from the bunch.

 

I did however find it difficult to stomach more than 2 of those bottles race pros per day. Not sure how well it will go down day after day though. Maybe alternating between mocha and choc flavour will work.

[W@nted]

To add, more than 12 scoops it started to get too thick and difficult to dissolve in a 750ml bottle

 

The simplicity is really great and not having to think about bars and gels is convenient. I only stopped using it as I need to figure out how to buy it here in NL. 
 

The local products here go up to 80g carbs per bottle, but I do find those products a bit too sweet. So will have to top up with bars and gels

Edited February 18 by W@nted

[DieselnDust]

1 minute ago, W@nted said:

To add, more than 12 scoops it started to get too thick and difficult to dissolve in a 750ml bottle

and that sounds like a recipe for gastric distress

[W@nted]

1 minute ago, DieselnDust said:

and that sounds like a recipe for gastric distress

I must say, i have a sensitive stomach which tends to “burn”, especially after hard races. But, even with 12 scoops, the race pro was quite easy on my stomach, which I liked.

[mecheng89]

[BigDL]

Thought about this thread when listening to this last night. Really interesting, especially th le second half.

https://podcasts.apple.com/gb/podcast/the-real-science-of-sport-podcast/id1461719225?i=1000645493021

 

 

[BuffsVintageBikes]

Something worth mentioning due to me seeing it happening in past Epics, is to resist the urge to eat yourself into a coma at breakfast. If you're accustomed to only eating a bowl of oats and a banana for breakfast then stick to that. Resist adding in the scrambled eggs, bacon, croissants etc. thinking it will help you even more.

Your body isn't used to processing so much, so early. While you're expecting it to give you a boost, all your body is doing is sending all your reserves to your gut to try and process this extra food before it can try deliver some energy.

I see it every year with the young previously disadvantaged youngsters, they're not used to being presented with such an incredible spread and they go to town (totally understandably as well), only to blow spectacularly on the first big climb of the day and often chunder up breakfast.

[ALDiRTY]

When it comes to multi-day events, for me rest and recovery is absolutely key (or at least just as important as what you do before and during stages). A good night's rest is underrated, and just taking it as easy as possible in between stages (making sure to have an afternoon nap or at least lie down for example).

As lekker as it is to have an ice-cold beer after all the effort, I find the tiniest bit of alcohol ruins my sleep, and is usually not worth it (again, that's just me, I'm a lightweight haha). If I haven't slept a full 7.5 to 8 hours, I can really feel it on the bike the next day.

Creatine is also part of my standard supplement stack (typically 5g a day during normal training after rides), but I increase my intake to about 8 to 10g/ day during multi day events to aid recovery for the extra effort. I can definitely feel the legs if I DIDN'T have creatine. Eggs are the ideal protein source, or race recovery food - It's my standard go to at home post-ride. They key is to have AFTER ride, but is a bit impractical as they generally don't serve eggs later in the day on these kind of Multi-day events.

You may also want to consider supplementing with amino-acids (like Leucine or L-Glutamine) post-race, as they also assist in the repair and recovery of muscle.

I found that Beetroot is amazing the night before a long and challenging ride. Beetroot contains a molecule called "nitric oxide". This molecule improves blood circulation, and is the same active ingredient found in Viagra.

 

[BuffsVintageBikes]

And just like that, cyclists are suddenly all into Beetroot 🙃

Edited February 27 by BuffsVintageBikes
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