Endurance Nutrition
- Thread starter Faust29
- Start date
V
verdugist
Guest
So I recently bought Five Ten Contact shoes (previously rode Adidas Trail shoes for ~250 miles!!) and I am climbing some graded sections in 14th gear where previously was 4th gear (this is standing up of course).
Fijirob
Member
Here is some info from a couple of their recent Facebook postings:
An interesting factoid on nutrition labeling...
Do you wonder why some sports drinks have a lot less sugar even though they are providing a lot of carbohydrates? Well, if the sports drink contains maltodextrin, the FDA does not require maltodextrin to be labeled as a "sugar" even though that's what maltodextrin is.
What is maltodextrin? Maltodextrin consists of D-glucose units (dextrose) connected in chains of variable length typically from three to seventeen glucose units long. These chains need to be broken down (taking time and energy) to release the glucose molecules. Tailwind gives you the dextrose straight-up...no waiting.
So don't be deceived by the nutrition label. While maltodextrins consist of glucose chains, only chains that have two or less glucose molecules contribute to sugar labels on the nutrition facts panel.
And:
Why do we use a combination of dextrose and sucrose (dextrose + fructose) carbohydrates in Tailwind? Because we can take advantage of "multiple transport mechanisms". It was generally believed up until a landmark study released in 2004 that carbohydrates could only be absorbed at the rate of 1g/min (60g/hr). However, if you are taking different types of carbohydrates that take advantage of both the glucose and fructose transport mechanisms, you can increase the absorption rate by up to 75% - so 1.5g/min.
This is very important - especially for activities longer than 2.5 hours.
Faust29
Moderator
When we talk about grades and gears, it's usually helpful to talk about the % of the incline, such as: Dreaded Hill tops out at 25% at the base, while Oso Trail tops out past 30%. Gears are also not the same for many of us... I have no 14th gear. My bike stops at "10th", which is 32x11.
Faust29
Moderator
Yes... Thank you for that. I'll need to pay closer attention to their Facebook feed. I'm pretty sold on their product, and have not carried food at all since I started using it.
I'm really looking forward to Temecula, and trying to get into the 9-10 lap range.
jaime
Well-Known Member
I tried tailwind for the first time last sat. on the Floop and let me tell you I was amazed of how well the ride went, I din't feel thirsty the 11 miles, and just drank 3/4 of 1 water bottle with 2 scoops of TW, and today for the 2nd time, started at my house, rode 5 miles to the gate of skyline and 2 miles in to the trail, and back home, and just 1 bottle with 1 1/2 scoops I'm sold to TW. I felt good the whole little ride, not hungry nor thirsty.... and got home with out the urge of gloating. and just had a ham and cheese sandwich since woke up @1pm the ride started at 3:15pm and I'm just about to eat some shrimp ceviche tostadas and a Tecate.
Tailwind rocks !!
Tailwind rocks !!
Faust29
Moderator
I should have stopped reading before the shrimp ceviche tostadas part! I'm a little jealous here!
Voodoo Tom
MTB Addict
My legs hurt just thinking that you do this on a 1x drivetrain and J does it on a frikkin single speed.
Faust29
Moderator
I only have a couple rides on the 1x10, but I was happy to clear Harding without going to the pie plate (42) in the back. I don't know about Dreaded yet... We shall see!
Mikie
Admin/iMTB Hooligan
I too for the first time, experienced "Weird Science".
I trusted you guys and went for a short ride today and took a 24 oz water baottle laced with Tasilwinds. I did take a Cliff Bart with me but never even thought about it. Although we only rode around 15 miles it was a total cruiser of about 2 1/2 hours.
I usually eat an hour before I ride. Today it was a bran muffin and a protein blueberry smoothie. Then once on my ride, I eat part or all of a cliff bar every hour of ride time. Never even thought about the Cliff Bar.
Pretty impressed!
I trusted you guys and went for a short ride today and took a 24 oz water baottle laced with Tasilwinds. I did take a Cliff Bart with me but never even thought about it. Although we only rode around 15 miles it was a total cruiser of about 2 1/2 hours.
I usually eat an hour before I ride. Today it was a bran muffin and a protein blueberry smoothie. Then once on my ride, I eat part or all of a cliff bar every hour of ride time. Never even thought about the Cliff Bar.
Pretty impressed!
Faust29
Moderator
I knew you thought we were pulling your leg... but the steady intake of calories/electrolytes/hydration really does seem to be a game changer. The big test for me was the century ride yesterday. That's a lot more "sit and spin" than I'm used to on the mountain bike, even if the total saddle time is similar. And I had all of 20 road miles to prepare... Not my brightest move.
I had some oatmeal and coffee to start the day at home. The temps were really cool (low 50s) at the start, so I went with 1 scoop in my first couple bottles. As it warmed up, and I got a feel for how I was doing physically, I increased the dose to 1.5 and 2 scoops. At the 84 mile mark, I was down to enough mix for 1 bottle. I knew the last 15 miles were the hardest of the day, so I had some trail mix at the last rest area. That was all of the regular food I consumed for the entire day... When I got back to the car, I downed the chocolate milk that was waiting in the cooler. That held me until I got home, and devoured the leftover chicken. Lots of chicken...
pperrelle
iMTB Rockstah
I'll have to add that I picked up some TW after reading this thread and used it yesterday. I felt great all day. I did snack as well at the rest stops on bananas, oranges and a pretzel or two, nut not a lot and I was never hungry. We did head straight to lunch at Stomp Burger for a Bacon cheeseburger, fries, iced tea and an oreo shake. I figured I could spare the calories. I'm sold on TW. Tastes great and absolutely no stomach issues.
Danimal
iMTB Addict
I agree, no digestive issues and keeps me going strong. However, after a couple hours riding I get hungry because the Stomach is on empty, not because I need calories or feel weak.
Also the after ride meal is smaller too. Not grabbing everything in sight and shoving it in my pie hole!
Also the after ride meal is smaller too. Not grabbing everything in sight and shoving it in my pie hole!
Varaxis
Well-Known Member
I'd like to review the citation on the part regarding increasing the absorption rate of carbs by up to 75% by mixing in sucrose (white granulated sugar), else that marketing is just Kool-Aid. I've seen it stated before on the triathlon side of things, but no scientific source to back it up.
My mix currently has both, since I'm adding lemonade flavoring to it, but basically want to make sure there's sure clear proof to overwrite the findings from the other study.
Edit1: Found one: http://www.ncbi.nlm.nih.gov/pubmed/15877291
Still inconclusive, after reading through it. Says that carbs still only being processed at 1.2g/min, not 1.75g/min, even if drinking more carbs than you can process (2.5g/min).
Edit2: Found one that supports the claim "up to 75%". The kicker is that the exercise needs to be done in the heat (~32C/90F) to increase the rate. http://www.ncbi.nlm.nih.gov/pubmed/16282436
The summary, translated to layman's terms, says at a level of intensity that's half of max, carbs from an energy drink were burned at a rate of 1.14g/min, and that a glucose+fructose drink increased the rate of burning by 36% over a glucose drink alone. It also noted that drinking the sugary drink reduced the burning of calories stored in the body greatly (preferentially burning the calories from the energy drink) compared to just drinking plain water, but the burning of glycogen stores (from complex carbs) remained the same if you drank either. Metabolism was significantly higher when drinking plain water or a glucose+fructose drink, compared to glucose alone, though after 60-75 mins of exercise, metabolism when drinking plain water was higher compared to when drinking fructose+glucose. Drinking fructose+fruc during exercise in 32C/90F heat increased the rate of carb burning.
My mix currently has both, since I'm adding lemonade flavoring to it, but basically want to make sure there's sure clear proof to overwrite the findings from the other study.
Edit1: Found one: http://www.ncbi.nlm.nih.gov/pubmed/15877291
Still inconclusive, after reading through it. Says that carbs still only being processed at 1.2g/min, not 1.75g/min, even if drinking more carbs than you can process (2.5g/min).
Edit2: Found one that supports the claim "up to 75%". The kicker is that the exercise needs to be done in the heat (~32C/90F) to increase the rate. http://www.ncbi.nlm.nih.gov/pubmed/16282436
The summary, translated to layman's terms, says at a level of intensity that's half of max, carbs from an energy drink were burned at a rate of 1.14g/min, and that a glucose+fructose drink increased the rate of burning by 36% over a glucose drink alone. It also noted that drinking the sugary drink reduced the burning of calories stored in the body greatly (preferentially burning the calories from the energy drink) compared to just drinking plain water, but the burning of glycogen stores (from complex carbs) remained the same if you drank either. Metabolism was significantly higher when drinking plain water or a glucose+fructose drink, compared to glucose alone, though after 60-75 mins of exercise, metabolism when drinking plain water was higher compared to when drinking fructose+glucose. Drinking fructose+fruc during exercise in 32C/90F heat increased the rate of carb burning.
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Runs with Scissors
iMTB Hooligan
I have not tried Tailwind myself, but I have used First Endurance EFS (sounds like a drug, doesn't it?) I'm not pitching it, just noting that it works for me as well as Tailwind does for thee, as near as I can tell. The bonus is I can pick it (1st Endurance) up from the LBS and not have to order it online.
Faust29
Moderator
How many calories are you mixing in each bottle? I see they have several different versions of the product... The 100-150 range seems to be the sweet spot for me, and that theory panned out on the century yesterday.
Runs with Scissors
iMTB Hooligan
Whatever one scoop (32g) works out to. Although they recommend about 1.5 to 2 per 24 oz bottle. And I've only used EFS so far.
BeckTrex
Member
Bicycling.com has an article that might help with this topic; "Ten common ride food ingredients, explained"
http://www.bicycling.com/food/nutrition/10-common-ride-food-ingredients-explained
http://www.bicycling.com/food/nutrition/10-common-ride-food-ingredients-explained
Fijirob
Member
Just saw this on the Tailwind Facebook page and thought I would share:
Did you eat some watermelon with your Tailwind and suddenly feel sick? You might have suffered from what's called "fructose malabsorption".
Some people cannot completely absorb fructose in their small intestine-the beginning part of the digestive tract. The undigested fructose is then carried to the colon (large intestine) where our normal bacteria rapidly devour it. In the process, the bacteria produce gases which cause the intestine to swell. This is experienced by the person as bloating, cramping, gas and distention. Diarrhea may also occur due to the undigested particles of fructose.
Everyone is different and some folks are fine absorbing larger amounts of fructose, but it is definitely something to be aware of during your epics. Avoid foods high in fructose such as apples, cherries, mangoes, watermelon and pears if you decide to supplement with additional calories at some point along your journey, and instead take in foods high in glucose such as bananas, potatoes, and oranges.
Did you eat some watermelon with your Tailwind and suddenly feel sick? You might have suffered from what's called "fructose malabsorption".
Some people cannot completely absorb fructose in their small intestine-the beginning part of the digestive tract. The undigested fructose is then carried to the colon (large intestine) where our normal bacteria rapidly devour it. In the process, the bacteria produce gases which cause the intestine to swell. This is experienced by the person as bloating, cramping, gas and distention. Diarrhea may also occur due to the undigested particles of fructose.
Everyone is different and some folks are fine absorbing larger amounts of fructose, but it is definitely something to be aware of during your epics. Avoid foods high in fructose such as apples, cherries, mangoes, watermelon and pears if you decide to supplement with additional calories at some point along your journey, and instead take in foods high in glucose such as bananas, potatoes, and oranges.
mtnbikej
J-Zilla
I saw that the other day....very interesting.
GregMiester
Member
Just ordered a medium bag of Berry flavor Tailwind. Hoping this helps on my upcoming 6hr. Race as I tend to bonk pretty abruptly sometimes. It's like I have a hole in my gas tank it seems.
Thanks for the coupon code whoever posted that a few pages back!
Code:
TWFACEBOOK15
Thanks for the coupon code whoever posted that a few pages back!
Code:
TWFACEBOOK15
Faust29
Moderator
I haven't used any additional food, except for the trail mix at the end of the century last week. This could come into play during the Temecula ride, though...
Runs with Scissors
iMTB Hooligan
I checked the nutritional info on the side of the jar - one scoop is one serving, 1.14 oz (32 grams - this metric crap is meaningless to me), and has 96 calories. They recommend 1.5 servings per 18 oz bottle. Looks like that's what you're aiming for.
Faust29
Moderator
So it sounds like the calorie count is about the same... The only thing that makes me a little hesitant to try it is the reviews on line from long time users who say it's harder on the stomach. That was my biggest complaint with most of the other products on the market.
I might give it a whirl just to see.
Runs with Scissors
iMTB Hooligan
I used it on my try at Oaks/Weir/Coal Cyn/Blackstar, and had no stomach issues at all. I had one Payday bar on the whole ride. Only the heat stopped me.
It is, however, quite a bit pricier than Tailwind. There must be some coupon savings out there; I just haven't looked for them.
It is, however, quite a bit pricier than Tailwind. There must be some coupon savings out there; I just haven't looked for them.
jaime
Well-Known Member
You are very welcome GregM, but Danimal posted a better cupon of 20% off.... upgrade20 I think it is... I used it and worked ! thanks again Danimal !!
