Comments on: What’s The Best Carb Source On The Bike? http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/ Thu, 22 May 2008 20:02:42 +0000 http://wordpress.org/?v=wordpress-mu-1.2.4 By: Donald http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-644 Donald Fri, 09 May 2008 08:26:45 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-644 Thanks Chris!!! Thanks Chris!!!

]]> By: Chris Eschbach http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-636 Chris Eschbach Thu, 08 May 2008 15:29:04 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-636 Hi, Sorry about the repetitive answer to the question. Here is a great article that should sum it up for everyone: http://www.gssiweb.com/Article_Detail.aspx?articleid=757 As it relates to type of carbohydrate which Donald mentioned table 1 in that article will be very helpful. Groover, sadly there are not specific weight (or body comp) recommendations. The amount of carbohydrate an individual athlete should ingest during exercise should be determined by trial and error, and a balance should be struck between increasing carbohydrate availability during exercise and minimizing gastrointestinal distress. Because of this my recommendation would be to try 240 calories (60g of CHO) in practice and tweak it from there either reducing it if is not working or increasing the amount if you can handle it. Here is a bit of info about the topic Based on the scientific literature in this area, it must be concluded that the maximal rate at which a single source of ingested carbohydrate can be oxidized is about 60-70 g/h. Although the vast majority of studies was performed with men, the same conclusion seems to hold true for endurance-trained women, i.e., the highest rates of exogenous glucose oxidation and the greatest endogenous carbohydrate sparing were observed when carbohydrate was ingested at moderate rates (60 g/h) during exercise (Wallis et al., 2007). This knowledge implies that athletes who ingest a single type of carbohydrate should ingest about 60-70 g/h for optimal carbohydrate delivery. Ingesting more than this will not increase carbohydrate oxidation rates any further and is likely to be associated with gastrointestinal discomfort. Hi,

Sorry about the repetitive answer to the question.

Here is a great article that should sum it up for everyone: http://www.gssiweb.com/Article_Detail.aspx?articleid=757

As it relates to type of carbohydrate which Donald mentioned table 1 in that article will be very helpful.

Groover,

sadly there are not specific weight (or body comp) recommendations.

The amount of carbohydrate an individual athlete should ingest during exercise should be determined by trial and error, and a balance should be struck between increasing carbohydrate availability during exercise and minimizing gastrointestinal distress.

Because of this my recommendation would be to try 240 calories (60g of CHO) in practice and tweak it from there either reducing it if is not working or increasing the amount if you can handle it.

Here is a bit of info about the topic

Based on the scientific literature in this area, it must be concluded that the maximal rate at which a single source of ingested carbohydrate can be oxidized is about 60-70 g/h. Although the vast majority of studies was performed with men, the same conclusion seems to hold true for endurance-trained women, i.e., the highest rates of exogenous glucose oxidation and the greatest endogenous carbohydrate sparing were observed when carbohydrate was ingested at moderate rates (60 g/h) during exercise (Wallis et al., 2007). This knowledge implies that athletes who ingest a single type of carbohydrate should ingest about 60-70 g/h for optimal carbohydrate delivery. Ingesting more than this will not increase carbohydrate oxidation rates any further and is likely to be associated with gastrointestinal discomfort.

]]> By: Donald http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-623 Donald Wed, 07 May 2008 07:22:55 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-623 Groover-- I too like nutella... but I imagine that would kind of be hard to swallow on the bike. Good question on the calorie intake formula... I have forwarded that to Dr. Eschabach. I'll send along an answer as soon as I get it. Groover– I too like nutella… but I imagine that would kind of be hard to swallow on the bike. Good question on the calorie intake formula… I have forwarded that to Dr. Eschabach. I’ll send along an answer as soon as I get it.

]]> By: Groover http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-621 Groover Wed, 07 May 2008 00:39:45 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-621 I used gels in the stage race last weekend. I usually struggle with eating on the bike - full stop. I even tried my fav nutella sandwich and couldn't swallow it. So gels work better then bars for me when racing. I use Gu (Espresso Love). Question: The 240 calories per hour you mention - is there a formula I can use to work out my caloric intake need as I assume I would need less as a women and being lighter? I used gels in the stage race last weekend. I usually struggle with eating on the bike - full stop. I even tried my fav nutella sandwich and couldn’t swallow it. So gels work better then bars for me when racing. I use Gu (Espresso Love).
Question: The 240 calories per hour you mention - is there a formula I can use to work out my caloric intake need as I assume I would need less as a women and being lighter?

]]> By: Donald http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-614 Donald Tue, 06 May 2008 12:28:35 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-614 Hi Guys-- Thanks for commenting. I'm sorry if this was repetitive but I was looking at ingredients... maybe I should have been more specific. Still... Jeff-- the brownies sound great. Ron-- Organic honey... one of my favorites on a sandwich with peanut butter. I did post something a while back just curious about what other riders like to eat. This post... I was looking into the ingredients. I was looking to Dr. Eschbach for info on the differences in "organic brown rice syrup" and plain" corn syrup." Sorry for the confusion... I guess it's a little too similar. Will-- First Jeff with the brownies and now waffles with Will... YUM. We always stick our leftover homemade waffles in our freezer. Maybe I'll pull a couple pieces out for my next ride. Chris-- Thanks again for your info. I'm sorry if this post sounded repetitive. Like I mentioned above to Ron, I was curious about ingredients and would one be better than the other. Hi Guys– Thanks for commenting. I’m sorry if this was repetitive but I was looking at ingredients… maybe I should have been more specific.

Still…

Jeff– the brownies sound great.

Ron– Organic honey… one of my favorites on a sandwich with peanut butter. I did post something a while back just curious about what other riders like to eat. This post… I was looking into the ingredients. I was looking to Dr. Eschbach for info on the differences in “organic brown rice syrup” and plain” corn syrup.” Sorry for the confusion… I guess it’s a little too similar.

Will– First Jeff with the brownies and now waffles with Will… YUM. We always stick our leftover homemade waffles in our freezer. Maybe I’ll pull a couple pieces out for my next ride.

Chris– Thanks again for your info. I’m sorry if this post sounded repetitive. Like I mentioned above to Ron, I was curious about ingredients and would one be better than the other.

]]> By: chris http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-610 chris Tue, 06 May 2008 01:48:37 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-610 Power Bar gels are my favorite mostly because they are the easiest to open with one hand and my teeth during a race. They also seem to work pretty well. Power Bar gels are my favorite mostly because they are the easiest to open with one hand and my teeth during a race. They also seem to work pretty well.

]]> By: will http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-609 will Mon, 05 May 2008 22:46:16 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-609 Gels without a good dispenser are a nightmare - I ordered a case last year and they get my hands so sticky trying to eat while riding. And since I don't litter - of I am not careful my camera or whatever is in my pockets gets all sticky. My Flemish friend swears by Belgium waffles and always brings one for me :) Gels without a good dispenser are a nightmare - I ordered a case last year and they get my hands so sticky trying to eat while riding. And since I don’t litter - of I am not careful my camera or whatever is in my pockets gets all sticky.

My Flemish friend swears by Belgium waffles and always brings one for me :)

]]> By: Ron http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-608 Ron Mon, 05 May 2008 22:32:24 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-608 I don't know about the best, but I take organic honey. Btw, this post seems like a deja vu. Didn't you write something like this before? I don’t know about the best, but I take organic honey.

Btw, this post seems like a deja vu. Didn’t you write something like this before?

]]> By: Jeff http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-603 Jeff Mon, 05 May 2008 15:30:12 +0000 http://blogs.wncn.info/thedailydraft/2008/05/05/whats-the-best-carb-source-on-the-bike/#comment-603 I like the gels, although I've found that a brownie works just as good in a pinch. :-) I like the gels, although I’ve found that a brownie works just as good in a pinch. :-)

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