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06/07/2026
Sometimes power isn’t the problem metric (between yourself and top pros), it’s the weight. Losing 7 kilos would have put me in the world tour category, 12 kilos would have made me a world tour climber. Perhaps I shouldn’t have had such an extensive history of weightlifting and picked up cycling at a young age?
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If you’re drinking less than a bottle per hour you’re doing it wrong
Research suggests that the optimal ratio of glucose to fructose in a sports drink consumed at 360 calories or less per hour is 2:1. This amount is for vast majority of cyclists!
Pushing above 400 calories (max) per hour and a 5:4 ratio is not for most of you. That requires gut training and has the potential to DECREASE THE USE OF FAT USED AS A PRIMARY FUEL SOURCE! If you’re averaging 200 watts per hour on a three hour ride and your glycogen stores are good (you eat a carbohydrate based diet) you should be consuming closer to 240 calories an hour not 400. Sometimes copying the Pros is not the best for you and you have to think about adaptations.
If your hydrating on the bike with less than a bottle per hour, you’re doing it wrong. Hydration volume, not just calories count.
04/01/2026
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03/05/2026
Proud sponsor of the Ride 2 Rescue Cycling Team!
01/12/2026
3 lbs of sugar and salt for $35 (formula 369)? Bruh, I can make that in my kitchen.
Don’t shortchange your performance to save a few pennies.
Why pay good money for essentially salted sugar water you can make in your kitchen?