[sdm]

Cheers for correcting my error.

Yeah, sucrose gets broken down into 50g of each. So 100g of sucrose would leave you 10g short of the 60g glucose limit but over the ~30g fructose limit.

For those really looking for marginal gains, I think maltodextrin is supposed to be the most efficient way to consume most of your glucose because it maximises the amount of glucose you can take in while minimising the gastrointestinal issues.

[Fultonius]

https://www.welovecycling.com/wide/2018/07/05/the-bottle-what-do-the-pros-drink/

I dont believe for one minute tour de france competitors only drink water

Neither do I..... ;-)

I wonder how many are taking ketones?

[chriss]

I have a pretty boring routine. I drink 500mm of warm water on my drive to work before eating. I'll bang down a coffee or two, then eat something head out to site & will average 1-2l of plain water during the day.

If I'm doing a long or hot run/ride
(MTB )I'll add some electorates & take it with me.  For a blast on the bike or say 10k run I'll not bother.

For what it's worth when I watch Road Racers I didn't consider water only PED's or hidden motors... It's a shame that punters like me only think about that. That said distance running is rife with drug cheats at the moment.

[webbo]

So out with the boomers Wednesday ride today. 2 coffees and a bowl of fruit and fibre for breakfast. Lunch stop at 48 miles cheese and pickle panini, 2 pints of Neck oil at 73 miles and 85 miles total completed.
2  500 cl bottles of sugar free apple squash on the bike which I didn’t finish.
All this on the back of shoulder surgery 9 weeks ago tomorrow which meant I hadn’t ride out side for 7 weeks. I did ride the turbo for 50 minutes 3 times a week for 50 minutes and w ent walking 3 times a week.
I think this sport nutrition is all smoke and mirrors 🤣🤣🤣🤣🤣🤣🤣🤣

[Paul B]

I think this sport nutrition is all smoke and mirrors 🤣🤣🤣🤣🤣🤣🤣🤣

I think it's all about convenience. I eat a tin of rice pudding for breakfast 4 times a week ATM #athletebychoice.