Jonathan and Alex, I'm 52 and struggled with leg cramps for two years as I expanded into longer gravel / endurance events (5+ hours). Via much trial and error (no science :)), I found 20-24 oz of regular Skratch an hour (2 scoops) + 2 Salt Stick tabs and 2 Hammer Anti-Fatigue tabs per hour fixed my issue. I compute this to (per hour) Sodium = 1190mg, Potassium = 274mg, Magnesium = 150mg, Calcium = 130mg. I also take daily magnesium and potassium tabs so I don't go in with a deficit of those electrolytes. Previously I drank the 20-24 oz per hour of Skratch, etc. but still had issues. So I have two M-F pill boxes for the tabs and religiously take the tabs each hour. Very proactive. I don't have salt stains post ride. I'm not sure the sodium I sweat out an hour, I do know in any indoor cycling class I typically win the biggest sweat puddle contest. Love TR, making a big difference in getting in focused workouts contained within a scientific coaching plan. Keep up the great work!
Cramps have little to do with electrolytes or even hydration. For the most part it is just a result of "unusual" fatigue. Simply getting fitter will reduce cramps.
@@donwinston yeah, I tend to agree with that theory as I've been perfectly hydrated before and still had cramps. I'm sure an electrolyte imbalance still could play a part, but exceeding training loads on a ride or race ride definitely seems to be a big trigger.
Train low, race high! Carb loading won't work if your body isn't efficient at depleting glycogen and always relies on exogenous carbs and immediate blood glucose. Glucogen stores are like the old Ni-Cd batteries that have a 'memory', you get more power or duration by fully discharging them before recharging. If you're constantly recharging by always being fuelled, it'll be less and less affective. It's also like caffeine, the more you use it, the more you'll need!
I sweat heavy in the 90 degree temp range. I thought on several rides that I was bonking, however I realized I needed more salt. I am now using Scratch 1 and a half scoops in my hydration pack and pre- hydrating with Hammer Nutrition Endorlites in 16oz of water. Not completely dialed in yet,but feeling better.
Really appreciate this insight. I am new to focusing on the nutrition. My goal is to be a healthy age division athlete enjoying 50 - 100 mile mountain bike / gravel bike races for years to come.
I adjust my water and salt based on how hot it is and how long and intense the ride is, so "it depends". I live where it's very hot and humid, and I tend to take in about a 24 oz bottle per 45-60 mins. If I'm doing an indoor workout of 120 mins or less, I usually use a SIS tab per bottle, so 350mg per bottle. If I am outside and it's hot, I usually use a PH1000 tab per bottle (500mg) and if it's REALLY hot or the ride is longer than 3 hours, I go up to PH1500 (750mg).
It's the day before the Vapor Trail 125 and I'm gonna get Chipotle. Came back to the episode just to revisit Jon's Chipotle order. For those coming back to this video for the same reason (probably no one) it's at 11:57.
John Raub 2207 says he takes 2 scoops of Skratch and 2 salt sticks plus 2 Hammer Anti-Fatique tabs per hour. Can you tell me if this is added to the mix or is it taken separately?
Dont neglect your protein! Also you need at least 20% of your calories from fat for proper hormone balance. Last thing you need is low testosterone levels that will negatively effect your recovery, mood and overall well-being.
Jonathan - you mentioned that you go to Chipotle and get the bowl, and talked about the toppings you would get for health focused days versus what you would get for a loading day. When carb loading, do you still get a bowl, or do you add the flour tortilla? I always assumed the tortilla was a big part of the loading.
tortillas use fat as a binding agent so if you're trying to carb load, asking for extra rice will be the higher carb/lower fat option. I love wraps and burritos, but on the day before a race I usually opt for a sandwich on a big carby ciabatta (or similar white bread) loaf instead.
I was I bit confused by the calculation example mentioned in this episode - if you are doing 250 W for an hour I am calculating the energy consumption to be 250 J/s * 3600 s = 900000 J ~250 Kcal - not 900 Kcal as mentioned by Jonathan. Are you mixing up KJ and Kcal?
Once you calculate the number of kJ for the energy you put in the pedals, that is in fact the number of kcal. Because you should divide the kj by 4 to get kcal, but then you need to multiply everything by 4, because the total energy expediture on the bike is 4 times the energy that goes in the pedals. 25% of what you burn is power, and 75% is thermoregulation basically. @RasmusMohr
As humans, we are designed for endurance, it's why we store thousands of calories in fat and have the ability to sweat to keep us cool. You keep mentioning high volume and the need to increase carbs when high volume usually means lower intensity where you don't need carbs! Maximum carb intake during endurance sports seems to be on the rise, it used to be 60g/hr, then 90, now it's 120! You're just relying on exogenous glucose and reducing the bodies naturally ability to tap into stored fuel! Eventually, riders are going to need a permanent glucose drip!
It’s not an interview with Alex. She’s on the panel to help Jonathan answer questions from TR users. It’s like when they have Hannah, Ivy, and/or Nate on.
why do ppl still eat peanut butter, the fat isnt good and theres better tasting alternatives that are much healthier. ppl try so hard for little gains but fail in so many other obvious places
@@kevinkwmiller nah not even close. Certain almond butters taste better but they also have a bad fat profile and oxalates. I can only think of one ok type of nut, there may be more but I doubt it or I wouldn't likely heard of it by now. Ppl just eat peanut butter because they're told to just like everything else like buy a 5 or 15 thousand dollar bike you don't need that won't fit you and you'll hardly ride, when you can get something more suitable for less or even one that will perform better.
@@timtaylor9590 man, you’re talking about performance and oxtails and I’m talking about the greatest flavor on the planet! Come on over. Grab a big spoon. Let’s get fat and be happy!
@@kevinkwmiller lol anti nutrients. But I don't think I could get fat if I tried, well not just by eating real food at least, nothing taste better or gets me higher than breathing in real life everyday.
Almost EVERYTHING low carb high fat diet advocating morons say is bogus! I think knowledgeable people like this woman should do more to speak out against these twits when they have an opportunity, even on a channel like this.
After being accessed of only talking about MTB or gravel road never talking about road especially the world championships and big tours, you thought it best to mix things up with.... nutrition? Something different
Jonathan and Alex, I'm 52 and struggled with leg cramps for two years as I expanded into longer gravel / endurance events (5+ hours). Via much trial and error (no science :)), I found 20-24 oz of regular Skratch an hour (2 scoops) + 2 Salt Stick tabs and 2 Hammer Anti-Fatigue tabs per hour fixed my issue. I compute this to (per hour) Sodium = 1190mg, Potassium = 274mg, Magnesium = 150mg, Calcium = 130mg. I also take daily magnesium and potassium tabs so I don't go in with a deficit of those electrolytes. Previously I drank the 20-24 oz per hour of Skratch, etc. but still had issues. So I have two M-F pill boxes for the tabs and religiously take the tabs each hour. Very proactive. I don't have salt stains post ride. I'm not sure the sodium I sweat out an hour, I do know in any indoor cycling class I typically win the biggest sweat puddle contest. Love TR, making a big difference in getting in focused workouts contained within a scientific coaching plan. Keep up the great work!
Cramps have little to do with electrolytes or even hydration. For the most part it is just a result of "unusual" fatigue. Simply getting fitter will reduce cramps.
@@donwinston yeah, I tend to agree with that theory as I've been perfectly hydrated before and still had cramps. I'm sure an electrolyte imbalance still could play a part, but exceeding training loads on a ride or race ride definitely seems to be a big trigger.
Train low, race high! Carb loading won't work if your body isn't efficient at depleting glycogen and always relies on exogenous carbs and immediate blood glucose. Glucogen stores are like the old Ni-Cd batteries that have a 'memory', you get more power or duration by fully discharging them before recharging. If you're constantly recharging by always being fuelled, it'll be less and less affective. It's also like caffeine, the more you use it, the more you'll need!
I sweat heavy in the 90 degree temp range. I thought on several rides that I was bonking, however I realized I needed more salt. I am now using Scratch 1 and a half scoops in my hydration pack and pre- hydrating with Hammer Nutrition Endorlites in 16oz of water. Not completely dialed in yet,but feeling better.
Really appreciate this insight. I am new to focusing on the nutrition. My goal is to be a healthy age division athlete enjoying 50 - 100 mile mountain bike / gravel bike races for years to come.
I adjust my water and salt based on how hot it is and how long and intense the ride is, so "it depends". I live where it's very hot and humid, and I tend to take in about a 24 oz bottle per 45-60 mins. If I'm doing an indoor workout of 120 mins or less, I usually use a SIS tab per bottle, so 350mg per bottle. If I am outside and it's hot, I usually use a PH1000 tab per bottle (500mg) and if it's REALLY hot or the ride is longer than 3 hours, I go up to PH1500 (750mg).
It's the day before the Vapor Trail 125 and I'm gonna get Chipotle. Came back to the episode just to revisit Jon's Chipotle order. For those coming back to this video for the same reason (probably no one) it's at 11:57.
John Raub 2207 says he takes 2 scoops of Skratch and 2 salt sticks plus 2 Hammer Anti-Fatique tabs per hour. Can you tell me if this is added to the mix or is it taken separately?
Dont neglect your protein! Also you need at least 20% of your calories from fat for proper hormone balance. Last thing you need is low testosterone levels that will negatively effect your recovery, mood and overall well-being.
Jonathan - you mentioned that you go to Chipotle and get the bowl, and talked about the toppings you would get for health focused days versus what you would get for a loading day. When carb loading, do you still get a bowl, or do you add the flour tortilla? I always assumed the tortilla was a big part of the loading.
tortillas use fat as a binding agent so if you're trying to carb load, asking for extra rice will be the higher carb/lower fat option. I love wraps and burritos, but on the day before a race I usually opt for a sandwich on a big carby ciabatta (or similar white bread) loaf instead.
I was I bit confused by the calculation example mentioned in this episode - if you are doing 250 W for an hour I am calculating the energy consumption to be 250 J/s * 3600 s = 900000 J ~250 Kcal - not 900 Kcal as mentioned by Jonathan. Are you mixing up KJ and Kcal?
Once you calculate the number of kJ for the energy you put in the pedals, that is in fact the number of kcal. Because you should divide the kj by 4 to get kcal, but then you need to multiply everything by 4, because the total energy expediture on the bike is 4 times the energy that goes in the pedals. 25% of what you burn is power, and 75% is thermoregulation basically. @RasmusMohr
Ok thanks@@danalmasan - do you have a source for the 25 vs 75 % energy distribution?
CHIPOTLE: That will be $22, please 😢
Eat 1 acre of wheat pre-race and you’re good 🚴💨
As humans, we are designed for endurance, it's why we store thousands of calories in fat and have the ability to sweat to keep us cool. You keep mentioning high volume and the need to increase carbs when high volume usually means lower intensity where you don't need carbs! Maximum carb intake during endurance sports seems to be on the rise, it used to be 60g/hr, then 90, now it's 120! You're just relying on exogenous glucose and reducing the bodies naturally ability to tap into stored fuel! Eventually, riders are going to need a permanent glucose drip!
Would have liked to hear more rom Alex if it's actually an interview
It’s not an interview with Alex. She’s on the panel to help Jonathan answer questions from TR users. It’s like when they have Hannah, Ivy, and/or Nate on.
why do ppl still eat peanut butter, the fat isnt good and theres better tasting alternatives that are much healthier. ppl try so hard for little gains but fail in so many other obvious places
There is nothing that tastes better than peanut butter my friend! Stop the insanity! 😱
@@kevinkwmiller nah not even close. Certain almond butters taste better but they also have a bad fat profile and oxalates. I can only think of one ok type of nut, there may be more but I doubt it or I wouldn't likely heard of it by now. Ppl just eat peanut butter because they're told to just like everything else like buy a 5 or 15 thousand dollar bike you don't need that won't fit you and you'll hardly ride, when you can get something more suitable for less or even one that will perform better.
@@timtaylor9590 man, you’re talking about performance and oxtails and I’m talking about the greatest flavor on the planet! Come on over. Grab a big spoon. Let’s get fat and be happy!
@@kevinkwmiller lol anti nutrients. But I don't think I could get fat if I tried, well not just by eating real food at least, nothing taste better or gets me higher than breathing in real life everyday.
Almost EVERYTHING low carb high fat diet advocating morons say is bogus! I think knowledgeable people like this woman should do more to speak out against these twits when they have an opportunity, even on a channel like this.
After being accessed of only talking about MTB or gravel road never talking about road especially the world championships and big tours, you thought it best to mix things up with.... nutrition? Something different
Cereal and almond milk...
eat real food anything else isn tfood