Legal drug(jet fuel) and CHEAP too

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This is the Sports drink I used as a Cat 1 racer. Got the formula from Lemond.

JET FUEL !!!! please read on.....

Most sports drinks have fructose as the first ingredient. This Carb is a poor choice for on the bike fuel because it does not have a carrier molecule to carry it across the intestinal wall and into the blood stream. It enter the blood via passive diffusion which is slowish. Then it has to go to the liver to be converted to the only carb the body can use(GLUCOSE).
Fructose is used because it is cheap, has a long shelf life and it tastes good.

Sucrose(table sugar) is actually a better choice than fructose as this sugar converts to 50% glucose and 50% fructose in the gut.

Maltodextrane is good as it is a chain of glucose molecule but it is slower to assimilate than dextrose(simple glucose)....and it's more expensive as well.

GLUCOSE is by far the better choice. It delivers immediate energy as it enters the blood stream very rapidly with the help of a carrier molecule.....it also carries water and sodium across with it so it really helps with hydration.



Try this very cheap and very effective sports drink. Buy a set of measuring spoons first.
CHEAP....like 20 cents per bottle!!!

Buy DEXTROSE(glucose) in bulk at a wine brewing store or health food store. Mix one level measuring teaspoon of dextrose per every 2 onces of water. That's about 12 level measuing teaspoons per regular large water bottle. This gives you a 6% carb solution made of pure glucose. By the way all sugars be they fructose, sucrose, glucose etc give 4 grams of carbs per level measuring teaspoon.

* You don't want more than 6-8% carb solution as a higher carb percentage will hinder water absorption and it can also make you feel sick....so no soda's(12% carb).....leave the soda's for after the ride.

To this mix in about 1/4 teaspoon of sodium(table salt) and about 1/16 teaspoon of postassium choride. The potassium can be bought at a health food store or simply buy Nu-salt at the grocery store.

This sports drink doesn't taste very sweet as glucose isn't that sweet but it tastes just fine. Not only is this drink cheap but it works much better...way faster...and this is what you want during training and racing. Leave the fructose for post workout carb intake.

Thanks TiMan...great tip.
I've been looking for a cheap alternative to the hugley overpriced branded sports drinks on the market.
Are you sure I won't get a 'positive' if I take your recipe? :)

Thank you for the good information TiMan.
Tried your drink today and I did notice a difference!
It seemed to give me instant energy just when I needed it most.

Gee I think your drink is as cheap as .10 per bottle too and to think of the money I have spent on sports drinks over the years!

Quadsweep:):)

Thanks TiMan

I wilted and then cramped in my last race...80 km in 37 deg C. It was...unpleasant.

Will try this.

thanks, mr t,
just got the goods, from the local connection,
potassium 4.99 8 oz powder
dextrose 3.29 32 oz powder
table salt had on hand

mixed some up, verdict is yeah, this will do.


also, after noting the ingredients of a recovery drink mix i have been paying dearly for, i duplicated the main active ingredients while i was at the connect's.

whey protein powder, or soy you choose

glutamine amino acid powder 800g 27.00

mix it up 1-2 scoops protein and 1-2 tsp per 16-24 oz water milk or juice.

sip slowly immediately post ride.

cheers.








This is the Sports drink I used as a Cat 1 racer. Got the formula from Lemond.

JET FUEL !!!! please read on.....

way faster...and this is what you want during training and racing. Leave the fructose for post workout carb intake.

thanks, mr t,
just got the goods, from the local connection,
potassium 4.99 8 oz powder
dextrose 3.29 32 oz powder
table salt had on hand

mixed some up, verdict is yeah, this will do.


also, after noting the ingredients of a recovery drink mix i have been paying dearly for, i duplicated the main active ingredients while i was at the connect's.

whey protein powder, or soy you choose

glutamine amino acid powder 800g 27.00

mix it up 1-2 scoops protein and 1-2 tsp per 16-24 oz water milk or juice.

sip slowly immediately post ride.

cheers.


Bro....another tip.
Dump the glutamine and use only WHEY PROTEIN ISOLATE....it has tons of glutamine. Whey concentrate is fine but whey isolate is more easily assimilated(but more money too).
A recovery drink should be mostly carbs bro. The drink should have about 100 grams of carbs and maybe 30 grams of protein.
In order to get the carbs into the system as quickly as possible, so your liver and muscle gylcogen store can be replaced as quickly as possible, use DEXTROSE(glucose).


Try my recovery drink.
DEXTROSE.....10 heaping measuring teaspoons(about 60 grams of carbs)...one banana.... milk....and 30 grams of whey protein isolate.

Cheers
:)

the ingredients of my energy drink are listed as

"maltodextrin (produced by partial hydrolysis of a special variatey of maize, 98% glucose polymers)"


question to the expert - good or bad?!?

the ingredients of my energy drink are listed as

"maltodextrin (produced by partial hydrolysis of a special variatey of maize, 98% glucose polymers)"


question to the expert - good or bad?!?


Good...and second best.....but too expensive and ....
...the use of too much long chain glucose carbohydrate, like maltodextrin may lead to undigested remnants of the carbohydrate remaining in the intestine , contributing to bloating, diarrhea and dehydration.

Mr. T,
thx for another tip on how to be to be cheap. my team has a sponsor that sells this stuff and it can run ya up...

now, how about breaking down for us some basics on your experiences in acheiving cat 1, what is your training philosophy, what works and doesn't for you...

Bro....another tip.
Dump the glutamine and use only WHEY PROTEIN ISOLATE....it has tons of glutamine. Whey concentrate is fine but whey isolate is more easily assimilated(but more money too).
A recovery drink should be mostly carbs bro. The drink should have about 100 grams of carbs and maybe 30 grams of protein.
In order to get the carbs into the system as quickly as possible, so your liver and muscle gylcogen store can be replaced as quickly as possible, use DEXTROSE(glucose).


Try my recovery drink.
DEXTROSE.....10 heaping measuring teaspoons(about 60 grams of carbs)...one banana.... milk....and 30 grams of whey protein isolate.

Cheers
:)

Mr. T,
thx for another tip on how to be to be cheap. my team has a sponsor that sells this stuff and it can run ya up...

now, how about breaking down for us some basics on your experiences in acheiving cat 1, what is your training philosophy, what works and doesn't for you...

My goodness bro...that would take another thread and a lot of
key board work..maybe some day

I

Mr. T,
thx for another tip on how to be to be cheap. my team has a sponsor that sells this stuff and it can run ya up...

now, how about breaking down for us some basics on your experiences in acheiving cat 1, what is your training philosophy, what works and doesn't for you...



In short let me say this....#1 genetics, then a lot of hard work and and allowing for RECOVERY which is the "golden fleece" of training. Most guys know how to train hard but few get the recovery part of the equation correct.

I did a lot of block training long before it was called block training. In fact it is NOT a new idea. I got the idea from Lemond and he got it from his coach, Cyrille Guimard. This is where you do 2-3 days of Quality work followed by an equal amount of days of recovery riding and or days off.
I rarely "trained" more than 5 days a week...and had at least one day off the bike each week and at least one day of recovery riding each week.

Lemond, Fignon, Hinualt etc would often do several "quality days" followed by one day off or a recovery ride... and I did that from time to time too.
ie: and when not racing...Monday OFF, Tuesday Sprints, Wednesday intervals in the am and LT work in the afternoon, Thursdays long endurance, Fridays off or recovery ride, Saturday sometimes more intervals and or LT work, Sundays a group ride .

I never trained more than 25 hours a week and less "in season"...except in the two years that I blood doped and took testosterone and epo in an effort to gain a pro contract. :(

I would build a HUGE aerobic base early in the season in block fashion, then focus on building power at lactate threshold( which we used to call anaerobic threshold) while keeping my endurance miles pretty high again usually in block fashion...then a few weeks before my first races I would drop the volume of endurance work quite a bit to allow for work on VO2 max intervals of 3-6 minutes and also the short anaerobic intervals of about 1 minute, again in block fashion. I would still do lactate threshold work but not as much. I would often mix VO2 max work with Lactate threshold work and some endurance work in the same workout....but go from more intense to less intense.
In the racing season I would do less interval work for obvious reasons.
Sprints were done year round but with more focus during the "in season".
I would try to taper and peak 2-3 times each season.


But much of the time it comes back to this *RECOVERY*....to allow the body to get stronger. Few get this right.





:)

Mr. T (i man)
thanks for the response, i greatly appreciate it. lack of recovery has always been a limiting factor for me.



In short let me say this....#1 genetics, then a lot of hard work and and allowing for RECOVERY which is the "golden fleece" of training. Most guys know how to train hard but few get the recovery part of the equation correct.

I did a lot of block training long before it was called block training. In fact it is NOT a new idea. I got the idea from Lemond and he got it from his coach, Cyrille Guimard. This is where you do 2-3 days of Quality work followed by an equal amount of days of recovery riding and or days off.
I rarely "trained" more than 5 days a week...
But much of the time it comes back to this *RECOVERY*....to allow the body to get stronger. Few get this right.





:)

In short let me say this....#1 genetics, then a lot of hard work and and allowing for RECOVERY which is the "golden fleece" of training. Most guys know how to train hard but few get the recovery part of the equation correct.

I did a lot of block training long before it was called block training. In fact it is NOT a new idea. I got the idea from Lemond and he got it from his coach, Cyrille Guimard. This is where you do 2-3 days of Quality work followed by an equal amount of days of recovery riding and or days off.
I rarely "trained" more than 5 days a week...and had at least one day off the bike each week and at least one day of recovery riding each week.

Lemond, Fignon, Hinualt etc would often do several "quality days" followed by one day off or a recovery ride... and I did that from time to time too.
ie: and when not racing...Monday OFF, Tuesday Sprints, Wednesday intervals in the am and LT work in the afternoon, Thursdays long endurance, Fridays off or recovery ride, Saturday sometimes more intervals and or LT work, Sundays a group ride .

I never trained more than 25 hours a week and less "in season"...except in the two years that I blood doped and took testosterone and epo in an effort to gain a pro contract. :(

I would build a HUGE aerobic base early in the season in block fashion, then focus on building power at lactate threshold( which we used to call anaerobic threshold) while keeping my endurance miles pretty high again usually in block fashion...then a few weeks before my first races I would drop the volume of endurance work quite a bit to allow for work on VO2 max intervals of 3-6 minutes and also the short anaerobic intervals of about 1 minute, again in block fashion. I would still do lactate threshold work but not as much. I would often mix VO2 max work with Lactate threshold work and some endurance work in the same workout....but go from more intense to less intense.
In the racing season I would do less interval work for obvious reasons.
Sprints were done year round but with more focus during the "in season".
I would try to taper and peak 2-3 times each season.


But much of the time it comes back to this *RECOVERY*....to allow the body to get stronger. Few get this right.





:)


That sounds pretty close to what my coach has me doing. Base miles off season, transition to threshhold work, then VO2 work - starting racing while I'm in the middle of the VO2 work. I do the periodization thing (as my coach sets it up). I've been riding for 10 years, racing and training (structured anyway) for three. My sustainable power is 290-300 watts on a good day. I guess that only leave one thing I'm missing - genetics. I blame my folks. :o

Thanks for the formulae TiMan; tried it out and it's not bad. Added some fresh-squeezed lemon juice one time and orange-juice the next for some extra flavoring. :)

The electrolytes are important because each glucose that's absorbed by your intestines require an exchange of a sodium ion. If you've sweated all your salts away, not only will your muscles cramp up, but you won't be able to absorb the carbs that you're ingesting and end up bonking faster; a double-whammy.

Another of my personal formulaes is two tablespoons of bicarbonate (baking-soda) in a small bottle of water, 1/2 to 3/4 full depending upon how concentrated you tolerate. I'll swig the whole thing 5-10 minutes before a track race or in the last 10 laps of a crit. Fights the lactic acid burn pretty well, but results vary by person; some people puke before they're able to absorb enough of it to make a difference.

Thanks for the formulae TiMan; tried it out and it's not bad. Added some fresh-squeezed lemon juice one time and orange-juice the next for some extra flavoring. :)

The electrolytes are important because each glucose that's absorbed by your intestines require an exchange of a sodium ion. If you've sweated all your salts away, not only will your muscles cramp up, but you won't be able to absorb the carbs that you're ingesting and end up bonking faster; a double-whammy.

Another of my personal formulaes is two tablespoons of bicarbonate (baking-soda) in a small bottle of water, 1/2 to 3/4 full depending upon how concentrated you tolerate. I'll swig the whole thing 5-10 minutes before a track race or in the last 10 laps of a crit. Fights the lactic acid burn pretty well, but results vary by person; some people puke before they're able to absorb enough of it to make a difference.



Good point about the sodium.....it is really important.
Potassium is next important but nowhere near as important as sodium.
If I am doing a long ride or race I sometimes take a calcium citrate pill that has some mag and zinc too....but that's probably over kill.

By the way for the best store bought stuff use a drink called eload...it's by far the best but I don't think it is any better than my formula.
http://www.eload.net/eProductChart1.htm

gee doesn't it take more than two tablespoons of bicarb bro....never tried it though but I will.

mr. T (i man),
went on a longish ride with a bud, climbing right along with him on our usual route (were i have been known to slip behind on the extended climbs)
this includes a canyon descent and climb one side of 9 miles and the other of 14+ miles steady 'bout 8%ish.
kinda hot out, prob around 90s in the canyon, some areas with NO shade.
brought 1 lg. bottle water and 1 rock fuel.
on the start of final climb out, my right quad cramped up about 1/2 way. i could ride but it needed to be babied 'till it "cooled out".
from there on i was flirting with the bonk.
previous rides had me climbing this same route with two bottles straight water. no cramps. even at times i have done this with 1 bottle.

this day might have been hotter and slightly higher paced.
we did jam at times.
any input from you is welcome.

my question is, is it more beneficial to carry two bottles straight water than one of water and one of rock fuel in this situation in terms of hydration?

my feeling is i needed more of both, but there is no drinking faucet up here bro. the easy answer i am sure is to carry more water, perhaps a third bottle in the jersey pocket or even resort to the camelback (which i have if it gets hotter)
the other alternative is to stash water the day before, which we have done before...

but mostly i am interested in the water vs. rocket fuel when it comes to hydration vs. on the bike carbo intake in regard to preventing cramping.




[QUOTE=TiMan]Good point about the sodium.....it is really important.
Potassium is next important but nowhere near as important as sodium.
If I am doing a long ride or race I sometimes take a calcium citrate pill that has some mag and zinc too....but that's probably over kill.

mr. T (i man),
went on a longish ride with a bud, climbing right along with him on our usual route (were i have been known to slip behind on the extended climbs)
this includes a canyon descent and climb one side of 9 miles and the other of 14+ miles steady 'bout 8%ish.
kinda hot out, prob around 90s in the canyon, some areas with NO shade.
brought 1 lg. bottle water and 1 rock fuel.
on the start of final climb out, my right quad cramped up about 1/2 way. i could ride but it needed to be babied 'till it "cooled out".
from there on i was flirting with the bonk.
previous rides had me climbing this same route with two bottles straight water. no cramps. even at times i have done this with 1 bottle.

this day might have been hotter and slightly higher paced.
we did jam at times.
any input from you is welcome.

my question is, is it more beneficial to carry two bottles straight water than one of water and one of rock fuel in this situation in terms of hydration?

my feeling is i needed more of both, but there is no drinking faucet up here bro. the easy answer i am sure is to carry more water, perhaps a third bottle in the jersey pocket or even resort to the camelback (which i have if it gets hotter)
the other alternative is to stash water the day before, which we have done before...

but mostly i am interested in the water vs. rocket fuel when it comes to hydration vs. on the bike carbo intake in regard to preventing cramping.




[QUOTE=TiMan]Good point about the sodium.....it is really important.
Potassium is next important but nowhere near as important as sodium.
If I am doing a long ride or race I sometimes take a calcium citrate pill that has some mag and zinc too....but that's probably over kill.



Bro you don't need any carbs for the first hour of any ride. So for the first hour only water is fine.Then after an hour you are going to need some easily assimilated carb...and dextrose is the best(my sports drink).

But the sports drink is better than water for hydration purposes on the bike because it contains sodium...which is helpful for hydration purposes especially when it is hot out and you have lost sodium in your sweat.

Stash water bottles along the way the day before.

on a long ride.....3 hours or more.....then eat something solid after an hour or so.

I know it's a while back that this was posted but..would you make just enough for the next day's ride or say a few days worth ?

I'm going to try the glucose + salt (don't have potassium and it's 21:30 :) ) for tomorrow's ride....good to hear it's not too sweet too!

Do you have a measurment for the spoons ?



This is the Sports drink I used as a Cat 1 racer. Got the formula from Lemond.

JET FUEL !!!! please read on.....

Most sports drinks have fructose as the first ingredient. This Carb is a poor choice for on the bike fuel because it does not have a carrier molecule to carry it across the intestinal wall and into the blood stream. It enter the blood via passive diffusion which is slowish. Then it has to go to the liver to be converted to the only carb the body can use(GLUCOSE).
Fructose is used because it is cheap, has a long shelf life and it tastes good.

Sucrose(table sugar) is actually a better choice than fructose as this sugar converts to 50% glucose and 50% fructose in the gut.

Maltodextrane is good as it is a chain of glucose molecule but it is slower to assimilate than dextrose(simple glucose)....and it's more expensive as well.

GLUCOSE is by far the better choice. It delivers immediate energy as it enters the blood stream very rapidly with the help of a carrier molecule.....it also carries water and sodium across with it so it really helps with hydration.



Try this very cheap and very effective sports drink. Buy a set of measuring spoons first.
CHEAP....like 20 cents per bottle!!!

Buy DEXTROSE(glucose) in bulk at a wine brewing store or health food store. Mix one level measuring teaspoon of dextrose per every 2 onces of water. That's about 12 level measuing teaspoons per regular large water bottle. This gives you a 6% carb solution made of pure glucose. By the way all sugars be they fructose, sucrose, glucose etc give 4 grams of carbs per level measuring teaspoon.

* You don't want more than 6-8% carb solution as a higher carb percentage will hinder water absorption and it can also make you feel sick....so no soda's(12% carb).....leave the soda's for after the ride.

To this mix in about 1/4 teaspoon of sodium(table salt) and about 1/16 teaspoon of postassium choride. The potassium can be bought at a health food store or simply buy Nu-salt at the grocery store.

This sports drink doesn't taste very sweet as glucose isn't that sweet but it tastes just fine. Not only is this drink cheap but it works much better...way faster...and this is what you want during training and racing. Leave the fructose for post workout carb intake.

I tried your formula and works fine for me.I just want to tell you that you are right with recovery.Last year I was in training every day,but this year I have better results with less hours on training.Thanks for tips man.