Gavin, I can give an incomplete answer, which is biased highly towards what has worked/not worked for m...
I tried out lucozade/powerade/gatorade and they're fine for me up to about 3 hours. After that, I really really got a lot of trouble sucking down any more sugary drinks. I can digest SIS GO bars for days on a bike if I had to, and they're made with a bunch of different types of carbohydrates. Not just glucose which I think is the key. Combining different types of sugars gives me what feels like a continuous burn of energy rather than spiking and crashing when I just eat gels.
However, when I get out of the water, I do eat a caffeinated powergel, and another ~10-15 minutes before gettign off of the bike. This is because when running, I can't do any more solid foods. I have plenty of energy from bars (~300 cal/hr for me weighing 78-80kgs) and drinking nuun dilluted a little above the recommended 500mls gives me a good balance. Mixing up the sugars to fructose/galactose/dextrose/glucose combinations didn't really make a 3 hour ride any different, but the run afterwards was 100% better.
combat dwarf, i use high 5 for recovery, and also the 4:1.
i they do 2 energy ones, and one of them contains cafeine, i think that is the extreme one that you may have. cafeine should really only be used in the shorter races, or a the latter stages of the longer events. it also effects people in diff ways, so you may have chosen the wrong one.
Comments
I tried out lucozade/powerade/gatorade and they're fine for me up to about 3 hours. After that, I really really got a lot of trouble sucking down any more sugary drinks. I can digest SIS GO bars for days on a bike if I had to, and they're made with a bunch of different types of carbohydrates. Not just glucose which I think is the key. Combining different types of sugars gives me what feels like a continuous burn of energy rather than spiking and crashing when I just eat gels.
However, when I get out of the water, I do eat a caffeinated powergel, and another ~10-15 minutes before gettign off of the bike. This is because when running, I can't do any more solid foods. I have plenty of energy from bars (~300 cal/hr for me weighing 78-80kgs) and drinking nuun dilluted a little above the recommended 500mls gives me a good balance. Mixing up the sugars to fructose/galactose/dextrose/glucose combinations didn't really make a 3 hour ride any different, but the run afterwards was 100% better.
i they do 2 energy ones, and one of them contains cafeine, i think that is the extreme one that you may have. cafeine should really only be used in the shorter races, or a the latter stages of the longer events. it also effects people in diff ways, so you may have chosen the wrong one.
Log Distance Rookie Training Days 1&2 - Check
Also entered Big cow middle distance Tri as a warmup for IMUK... I just hope my ankle is up and runing by then!
Looking forward to it... I'm expecting the OW swim training to be something like this...
p.s. My computer speakers are wrecked so no idea if the video has noise or not