Sepp Kuss Tests Cervelo Soloist & Using Sugar Water as Sports Drink? | The NERO Show Ep. 70

[@PatrickLino]

I make my own homemade gel: -220g of table sugar -4oz/120ml of water (warmed up on stove) -Teaspoon of vanilla extract -Splash of maple syrup -A pinch of pink (or regular) salt This along with two full bottles is enough for a 3-4 hour race/fondo

[@jonahking5566]

How do you store your gels? In one of those single serve apple sauce packets?

[@PatrickLino]

@@jonahking5566 8 ounce silicon squeeze hydration bottle. Amazon sells them

[@10flyingdutchman]

@@jonahking5566- not sure how he does it, but there are small flasks that would be great for what Patrick is describing.

[@tristanm8250]

Do you stick to just 60g of sugar per hour or supplement with energy bars etc?

[@AnderGdeT]

I do the same thing with coffee, and use squeezable "soft flasks". Decathlon has them at 120mL or 250mL for cheap @@jonahking5566

[@artem4ik19]

Thanks for an Idea😁 Now I have one year for preparation to enter 6watts/kg league and pace Remco uphill with a Gopro on my seatpost 🤠

[@pantster9855]

like your latest video, and unlike your first one, just ask him if you can

[@artem4ik19]

@@pantster9855 'if you can' to accelerate, catch and ask without heavy breathing 🤪

[@wertacus]

Gotta get you in the tdf and have you win every stage for the best possible content

[@ChrisMillerCycling]

That would be so funny, next year you are asking Remco "Hey Remco, I'm just going to ride 15m in front of you ... all good?"

[@discbrakefan]

Remco will be asking if he can sit on for his KZbin channel!

[@chriskalman4555]

Wout was on a Soloist for Paris-Roubaix 2023!

[@keiraneagen3336]

And he rode a Soloist at KBK this past weekend!

[@TheFightFooter]

All of the Jumbo Visma Guys (including Van Aert, Laporte, van Baarle) were using the Cervelo Soloist in Paris Roubaix. Per Strand Hagenes was using a Soloist for most of his races as well. So Jumbo was using the Soloist already a lot. The year before they were using the Caledonia, but not in 2023, even though they might look similar.

[@aser885]

The jumbo development team are also solely on the soloist.

[@HoldenDoesBikeStuff]

Yeah I thought the soloist was their main bike for the cobbles last year. Hella great bike

[@gamecat1923]

I appreciate the exact 1hr length, perfect for watching while on the turbo 👍

[@HarryTzianakisTheGodOfSpeed]

That's why I watch cycle cross races on the trainer. When I get sick of watching races, I like to watch some mixed martial arts. Tomorrow One fighting organization is live. It's live every Fridays. I always watch this either when it's live or after.

[@gone4aride]

We need some 3-4 hour Nero Show episodes for Sunday indoor sessions! 😊

[@HarryTzianakisTheGodOfSpeed]

@@gone4aride No we need a live show on Sundays. One with me in it. Live live. You know live!! With a live comment section huh huh? Now we are talking a show.

[@jamesinrok]

Im here for the pure speculation and sartorial commentary that segue into public service announcements about helmets. Feels just like the coffee shop banter with mates.

[@ShawnIsBatman]

As a follower of Katie K, the point of her 'new' bike video was absolutely not the fact that it was rim brake, rather, the take away was the ability to get a very good quality used bike at a great price. Her planned follow-up videos on the process and advice for people in the used bike market stand to be very valuable to the audience.

[@troycollett8540]

She’s gone down the durianrider bike buying method

[@out_spocken]

I actually think she should have had a clickbait title. I hate the idea that cycling is an expensive sport. People spendtwice as much on mobile phones as a great second hand bike. I picked up an $8000 bike for $1450. In perfect condition. If you're willing to accept you don't need the latest and buy to what your cycling needs are, you can get in for sub $1000. And then when you actually improve to the point you can actually benefit from higher quality gear that will etch out a bit more speed etc, and you know you are invested in the sport...fork out for more. My bike is 10 years old now. Mid tier groupset, non carbon wheels, and I 'm one of the last standing in group training rides. Sure, not everyone is going to have great legs, and I'm not suggesting I'm fast, just fast enough for where and who I ride with. Could I go faster? Sure.....but I'd rather spend 10k on a new bike and wheels on cycling holidays and fuel to drive out of the city. Heck I'd rather use that money not to work as much and ride more. Point is.....there is nothing wrong with second hand bikes other than what you are told is wrong with them from people that want to a. sell you something or b. feel okay about the ludicrous amount of money they've spent on their bike.

[@LivoniaLimo]

Unlike Durian Rider she does not hoard them into a bike graveyard

[@ridley8340]

I am a sugar water convert, 80-90mls in a 500mls bottle or 100-130mls in a 750mls bottle, I add a little lemon juice and about 1/4 teaspoon or less of table salt which makes the sweetness more palatable.

[@simonzdrenka3851]

Big fan of the lemon juice too!

[@razorree]

I've tried it (sugar, a bit of salt, lemon juice) on a ride (140km) yesterday and didn't have 'motivation' or i felt a bit weird (almost like a bit of headache?). I don't know if it was bad day or just this. maybe just sugar (1:1 glucose/fructose ratio) is not the best for me? I've always used energy bars with 2:1 ratio.

[@niekversteege]

Lemon juice, good shout. Will try that, just water and sugar just tastes really awful to me (not a sweet tooth generally)

[@ridley8340]

@@niekversteege Yeh, it makes a big difference, 1/4 teaspoon salt helps as well

[@out_spocken]

Love the honesty "We could ask, but where is the fun in that"! lol Bravo.

[@ChrisKrukMusic]

JC and Durianrider dismantling the supplement industry one bidon at a time 😂💨

[@bsmyth3566]

For the folks that use table sugar, use 'bakers' sugar. It has a smaller granular size and dissolves in cold water. There is no need to add hot water. Readily available in supermarkets.

[@jam6875]

aka caster sugar

[@troycollett8540]

I find table sugar dissolves in water no problem

[@krankedteamcls]

Stir it in hot water then throw it in microwave on the "beverage" setting, it should have dissolved after that.

[@Andy-SLR]

This day old when I realised there's a beverage setting​@@krankedteamcls

[@hucklejoko]

Sugar water is real effective and cheap to make. My trick is to first weigh 60g inside the water bottle, use around 150ml of warm water to melt it and shake then continue filling up the bottle until full (around 650ml).

[@markbarnard7219]

Yes lads. Another perfect serving of entertainment. Thank you

[@StephanieLuff]

Vision came spec’ed on my Orbea and I love them, mostly because they’re hooked rims (which are increasingly hard to find)

[@Jamesashleycoyle]

People want hooked rims?

[@StephanieLuff]

@@Jamesashleycoyle yup

[@nicholasusher8075]

Sugar water has been the most revolutionary discovery for my cycling. I have always struggled with fuelling on the bike. However, a few days ago I completed an Everest while consuming only sugar water and 3 bananas. The stuff is magic and anyone who disagrees needs to revise their research

[@pantster9855]

Factor had the One, which they developed from the Vis Vires which wasn't UCI legal. They sponsored One Pro Cycling in the UK and brought out the o2 when they got that deal (and the One was named after that team). The following year they got the sponsorship deal with AG2R, basically because of Romain Bardet, who was swayed by Factor (& the help of David Millar) convincing the team that they have the ability to adapt and build bikes he wanted (they came out with some very unique variants if you look at things like the "grid" 'time trial' hillclimb stage of the tour etc). Then the Israel sponsorship. The One (v1 and v2) was never really used by many of the riders (Dowsett won his Giro stage on the v2 One). Ever since the Ostro was launched in late 2020 that has been the bike of choice for all of the riders, the o2 VAM gets occasionally used on the most mountainous stages

[@julienhuxley4172]

Great show guys thanks! As a Canadian who spends all winter on the trainer top content is : - cycling reality TV type content (Lifetime GP, Netflix, Zwift Academy finals) - Video podcasts like yours I would 100% watch Remco's ass for 60 minutes doing intervals "with" him. Shot from the front is just race footage and not immersive.

[@ChrisMillerCycling]

HAHA!! Thanks Julian.

[@rickmorse3351]

On the sugar water topic, if you buy Maltodextrin and fructose powder in bulk online then easy to mix your own and control the sweetness, and cost. I add a bit of Gatorade powder for flavor. Each and cheap..

[@tomschenk5148]

Try the squeezable Walmart drink mixes similar to Mio. I also use a 2.5gal jug to mix batches. You get approximately 14 bottles.

[@troycollett8540]

I use a scoop of staminade and then add scoops of sugar to mix the carb level I need

[@clrbrk9108]

This is what I use too. My only complaint is it gives me some nasty farts a few hours later 😂

[@AlistairLattimore]

CONGRATULATIONS! 50,000 subscribers! 😎

[@dusty_hoods]

29:21 I would add that there's a thing like putting gels in bottle. Literally take all the gels you plan to use, open them and squeeze in a running bottle. So you won't need to unpack them on the ride - just use a bottle.

[@hellodisdat]

I watched Jesse's sugar water video a few months ago and had some questions. I AM SO GLAD that this was touched on in todays episode. THANK YOU

[@endaohalloran6649]

8:00 the Nero show the only show where we have an in depth discussion on helmet ratchet retention placement. You love to see it

[@BreakawayB]

Chris, as an aspiring podcaster: *Which editing software do you use?* ❓❔ I really respect how far your editing skills have come.

[@OldDavo1950]

I am doing Peaks Chris this year, and I will have just turned 74. Mad or what. Followed the 16 week program as best I can. Aiming for 12 hrs. yep a big day out.

[@verbinnenben]

Think Jumbo also have already used the Soloist at Strade Bianchi and Paris-Roubaix

[@_Dot]

Jep

[@paulw677]

The sugar water sweetness issue is easily overcome by adding a Hydralyte tab. Completely changes the taste to the electrolyte flavour even with 120g of sugar in a large bottle

[@rami1985]

This is exactly what I do, works well.

[@troycollett8540]

Kickr core zwift package is amazing value at $599 USD which is under $1000 AUD for the trainer, the cog and 1 year zwift

[@MrGaryPeace]

I took 2x250ml super gel flasks for Peaks and it was perfect (after watching Jess's YT). Send one down the road to Dinner Plains and you'll be golden. Good luck Chris, it's a great day out.

[@sbleistein]

I think Katie K. used to live in Adelaide. She knows Durianrider, and I think he coached and advised her when she got started in cycling. They are still friends. Durianrider calls the Tarmac SL4 the best Tarmac ever made, and that might have influenced Katie.

[@PeterPan-if1ve]

Bogan calls a turd chocolate. Winner.

[@sbleistein]

@@PeterPan-if1ve Really? That’s your takeaway?

[@PeterPan-if1ve]

If you believe the Peter Pan 'science' behind the 'Bogans' claims, then good luck to you. I'll most likely be still walking and talking when I'm seventy, whilst you will be eating baby food through a straw and shitting into a little bag permanently attached to your arse, but whatever floats your boat pal.@@sbleistein

[@robertlight2370]

I'm a sugar water convert. I love it. I think that some of the stigma is because carbs, in general, and sugar, specifically, have a very bad image at the moment. Go look at any health food and it will be "low carb". All the gym bros are hooking into protein like there's no tomorrow. Everyone is avoiding sugar. I'm old enough to know that diets and fitness diets follow fads, so I just think that us sugar-water drinkers are ahead of the trend. Ps. Any knowledgeable dietician or coach I've spoken to thinks that it's fine.

[@lloydryder8954]

Re: the sugar water sweetness issue, I’ve found adding a small amount of Powerade/gatorade powder into the bottle, or alternatively some lemon/lime juice and a pinch of salt helps balance it out. It still takes some getting used to, and you definitely try to squirt it straight down the throat rather than letting it sit in your mouth (and your teeth!). I’ve been able to run 180g of white sugar in a regular 550/600mL bidon without issues. Worth pointing out that best practice for dental health would be to brush your teeth immediately before the ride, rinse the mouth with straight water after each swig of the sugar water while riding, and brush again 30min - 1hr after riding.

[@ChrisMillerCycling]

Great comment and thoughts there Lloyd, I do the same with orange cordial in the bottle every now and again. I should have mentioned with the dental issues, the only teeth I have lost play sports, was my front 2 teeth from a well time short ball on a very green deck (cricket reference for those in the US)

[@razorree]

I've tried it (sugar, a bit of salt, lemon juice) on a ride (140km) yesterday and didn't have 'motivation' or i felt a bit weird (almost like a bit of headache?). I don't know if it was bad day or just this. maybe just sugar (1:1 glucose/fructose ratio) is not the best for me? I've always used energy bars with 2:1 ratio.

[@matthewsweat]

Love sugar water. I mix the sugar with LMNT. I package them in small, narrow plastic bags. Fill them 30grams,60g or whatever depending on the ride or if splitting carbs with real food.

[@AngusPither]

Doesn't exactly solve the cost issue haha. You could try just some table salt...

[@matthewsweat]

@@AngusPither haha that is true. LMNT ain’t cheap either. I do get a lot of miles out of them but yeah I need to just make my own version of it. It’s really just the flavors that gets me.

[@michaeldavid6851]

Hey guys thanks for an awesome show I all ways look forward to it.

[@EJD2012]

Also using sugar water, usually about 75 gr in a big bottle. I do add a single scoop of some lemon powder - the brand isn't important, it is to add a bit of acid to counter the sweetnes.

[@ZenEndurance]

Same thing with Maurten. It’s pure sugar. Then a little bit of other stuff.

[@jimdou4617]

Guys, please read up on the different compositions and properties of sugars. For example, glucose and fructose are monosaccharides whereas sucrose is a disaccharide. If you focus on the sweetness intensity, fructose has the highest or immediate intensity whereas sucrose is more rounded, less intense but longer lasting. Maple syrup is mostly sucrose with small amounts of protein and malic acid present. By the way fructose is natural as well but metabolizes faster and different (non insulin dependent). Xylitol is a sugar alcohol that is added to things like chewing gums to make anti cavity agent. Glycerol is another high intense sweetener or humectant that improves hydration. Hydrocolloids like pectin and alginates build viscosity or change mouthfeel of beverages and supplements. Thanks for the discussion

[@FlyingPastilla]

I have never bought a gel in my life. All I do is take two 750ml bottles. One with water, the other with 60g of cane sugar and 60g of maltodextrin and 5g of table salt. I add more sugars for longer rides and more salt on really hot days. Works like a charm and is dirt cheap.

[@comeridewithmeAE]

FSA/Vision is by far the most common integrated bar/stem on the market. Their ICR cable routing is used by a lot of frame builders so they don't have to design their own cable routing. That also bleeds into their headsets, FSA makes the most common headset on the market. Mostly OEM stuff. The wheels just don't have the market share, and most people run the same cranks as their drivetrain, plus the bb386 Evo stuff and the mega drive stuff might put people off of them, extra spacers and really small spindles are annoying.

[@tempocyclist_fulgaz]

I'm in the "Chris Miller Age Category" and will be riding TdB, but I doubt I'll be much chop as your Coot-tha lead out! 😂😂

[@Sweetskis]

I really look forward to this show. Best show currently about cycling.

[@HarryTzianakisTheGodOfSpeed]

You know what would make it better?

[@Sweetskis]

@@HarryTzianakisTheGodOfSpeed Is that rhetorical? If not, personally I’d like them to do some Top Gear style budget bike challenges where they have a challenge like used carbon bike frame build up or used steel frame build up. They could run through courses then swap bikes and do it again. An idea.

[@emersonlindenlaub8124]

Been using a sucrose based carbohydrate solution mega-gel + some sodium chloride to neutralise the sweetness and electrolyte mix for flavour since Jesse's video on it. One of the best decisions I have made. Thanks JC

[@ChrisMillerCycling]

Thanks for sharing

[@felixvorgang5638]

On the helmet retention thing: My bikefitter once told me to put it up if I was in a more agressive/ aero position or even a TT position. The thinking behind that was that you tilt your head up very agressively in those positions and don’t want to have the retention system pushing down on your neck.

[@chrisvisvis]

I love how Jesse can so candidly call you out on how in or out shape you are as your coach & cohost. He knows you down to the watt 😂

[@lukewalker1051]

I am experimenting with stem length, saddle height, tilt, setback etc. So ok for you guys too. Carry on. It all started with recently changing my chamois thickness. 😂

[@dusty_hoods]

49:17 stuff to watch on a trainer is Safa's video. It is so satisfying.

[@stusnell5792]

The great thing about sugar water is it’s cheap so you’re able to train long term to increase your tolerance for higher g/hr without breaking the bank. Those still using expensive mixes either costs them a fortune or are limiting g/hr in training as it’s so expensive. This can lead to struggling to cope with higher ratio in an event or don’t take enough g/hr when racing so struggle to finish. My wife used 80g/hr in two bottles (with sugar free electrolyte tabs) for Ironman bike leg to success. Sweet to drink but constantly sipping plain water from aid station throughout. Never going back to expensive carb mix.

[@TheMASDrummer]

Ive been on sugar water for years with some lemon juice. I do 100g and a 1/2 teaspoon of salt across two 650ml bottles.

[@likepretzel247]

been fueling on my ride with sugar for a while, some times on longer ride, i even carry a separate small bottle filled with sugar. but im not only fueling on sugar, usually half carbohydrate come from sugar water and half come from other food like chocoloate or even jam sandwich, never bonked if i drink and eat as much as i should.

[@Allonmor]

Chris that was a fair guess on the south Dublin accent!! Exactly what I was thinking, I’m in Ireland so I should be getting it 😂

[@DPbike]

The Factor factor, to me was it was a 'UK based company' (yeah I know not made in the UK) and associated the racing Aston Martin connection. Then David Millar and others 'boosting the image' with the final froth being Romain Bardet performing his climbing / descending magic with that lovely blue O2, with AG2R.

[@davidnicholson6680]

Homemade high carb drink mix: 100 parts maltodextrin, 80 parts fructose, 3 parts salt, 1 part sodium alginate. I but it in bulk and it's maybe $0.60US per 60 grams, which is what I typically run per bottle. Add flavoring if you want. It's basically the same formula as Maurten.

[@toweringtrio]

I agree with Jesse, Chris you are sold on the marketing hook line and sinker for sugar packets at the upcharge. Lol

[@91Flop]

Wout has ridden the Soloist last year, also with a 1x Setup. I thought it was for marketing the newly released frame back then.

[@Bellerophon17]

At Paris-Roubaix I think. So maybe for the wider tyre clearance (it fits a 33/34mm?) but also maybe just for the marketing (he actually ran a 30mm).

[@jordanfrazin6650]

I find that warming the water isn't needed - usually dissolves really well over 5-10 mins regardless of temp. Add a little lemon and it helps to cut the sweetness, as others have said!

[@ian_pedalz]

Thank the lord you mentioned it! Sodium citrate the key electrolyte for transporting high doses of carbohydrates in the body. Not sea salt or table salt.

[@kokonanana1]

So, what are sea salt and table salt?

[@ian_pedalz]

@@kokonanana1 it’s simply that sodium citrate and carbohydrates work symbiotically to facilitate more adequate intracellular hydration as well as increasing glucose in the bloodstream in comparison to table/sea salt

[@whitt5676]

Chris - doing the 3 peaks to finish also Chris i could wear a skin suite

[@ChinCycling]

Great show today guys, Jesse and Durianrider definitely convinced me to start putting sugar in my bottles and it has definitely helped my performance, I put a 1 scoop of electrolytes and 50g of sugar for now and it works great

[@menegg17]

I used the sugar water solution in small bladders which was great for fueling and too much liquid had me peeing frequently. This was during colder months in Canada.

[@christod32]

32.32 Have either of you tried Isomaltulose. Not as sweet as sugar, slower to digest and doesn't cause tooth decay. Interested to know why it's not more commonly used?

[@fleurdelispens]

I make my own electrolyte syrup recipe, and when I go on long rides, I bring bags of enough to fill up one bottle, and there you go. My syrup recipe is 334g water, 556g sugar, 17g lite salt (salt where they replace some NaCl for KCl), and 7g whole foods brand kosher sea salt. Brands don't matter except that they're what I used for the math. I use bottles that hold about 2/3L fluid, so for one of those I use 56g syrup. My favorite flavoring is 18 dashes of Peychaud's bitters.

[@kokonanana1]

In the 80s, we used de-fizzed Coke as a drink while riding. It’s basically sugar water with some coloring and flavoring. Are sports drinks just reinventing the wheel???

[@Timber1-m4o]

I love this. Yep, way back when in the late ‘80s defizzed coke and Moro/Mars bars were THE thing for Ironman training! Then the marketing folk caught on and wrapped it all up in fancy jargon and flash packaging. And here we are. Full circle. My favourite are peeled orange segments. Left to dry in the sun on the windowsill, they get quite a leathery skin. Bite into one when you’re climbing and…Wham!… 15 extra watts.

[@kokonanana1]

@@Timber1-m4oalso Little Debbie oatmeal cream pies!!!

[@Micha112233]

It's logical to choose a carbohydrate source that one is conditioned to from childhood. Ever since I heard that many sports science studies use simple crystalline sugar, I've been doing the same. The sugar from the usual sugar beet even has a nearly optimal ratio of fructose to glucose.

[@neilmckenna236]

Great char guy's ... as always 👌

[@madplanet3351]

😂😂😂 How many times have you heard 'Don cross chain '? Not much choice on a single chainring eh. Just snapped my chain after not great deal of use. Mtb sram eagle axs 36, 10-52. Noticed inside of the chain pretty scuffed and possibly rubbed away at the inner plate/pin accelerating the snap.

[@tatumboy]

I tried making the sugar syrup in a 250ml bladder with 300g sugar. Used hot water to dissolve, but when it cools in pouch, sugar excess settles to bottom. Any tips to make it fully dissolve?

[@n8torious309]

No love for the Soloist from these guys but it's a truly fantastic bike, as someone who's owned an Alpenglow frame build for 1.5yrs.

[@cwmoo]

I prefer maple syrup water over sugar water. It's more expensive but tastes very good and has a good amount of electrolytes. It generally has less sodium than people need so you can add a little bit of table salt.

[@ChrisMillerCycling]

are you Canadian? Sorry ... I had to ask ☺️

[@eriktroostheide4846]

Thanks boys for another banger

[@Carl-y2o]

Love podcast first post. Just a thought on FSA renewed presence: Precipitated by the Shimano crank issues? Maybe FSA sees this as an opportunity to present themselves as an alternative. Yes it's left field and 2 cents worth but yeah

[@pakelly99]

To any qualified nutritionists… can anyone speak to sugar and its interaction with cancer? Arguably very / particularly relevant as we hear the news regards chris hoy.

[@marcus_velo_9970]

Peaks Challenge is a great day on the bike, actually I don't think there's much else that would top it cycling wise, particularly with bicycle network organization. Epic climbs, great scenery and plenty of trained up cyclists. what a pity young Coyle won't take up the challenge, I reckon cm would have him on the back of falls, an epic battle where the young teacher is overtaken by the student master. you really need to get Lee Hollywood Turner on for a chat, he's a Peaks legend.

[@robbchastain3036]

So you've got me thinking, Chris, sugar water with a Kool-Aid packet would be perfect hydration on your new bike. 😀

[@Matthewrollinson80]

Sugar water convert since I saw Jesse's video. It works so well. Also, 100% re. discs for UK riding. I love the simplicity of rim brakes, the aesthetics, everything. But it just rains and rains and rains here, and the roads are a potholed mud covered MESS!

[@ariffau]

49:09 TrainerRoad user here. Unless it’s Zone 2, if I am doing Threshold, Vo2 or Sweep Spot, I just look at the bars and graphs whilst holding on to dear life 💀

[@danielgosling9900]

hey guys. loved the sugar water discussion. what about mixing sugar with more complex carbs like oat flour or sweet potato flour? For ultra distance races more in zone 2

[@merv9700]

Here you go peoples, Wife and I have been using this recipe for years. The citric acid makes it taste much better than just sugar alone. Add less water to make a gel. Use more or less Sodium Citrate. (We moved from Aus to Europe, using half the amount now). Using normal salt just tastes bad! This is a 2:1 ratio. 1 Litre Water - 4.5 grams Sodium Citrate - 2 grams Ciric acid - 30 Grams Maltodextrine - 60 grams Sugar Big Batch - 1 kg Sodium Citrate - 450 Grams Citric Acid - 6.6 KG Maltodextrine - 13.2 KG Sugar Cheers, Merv

[@davidlilja9180]

So Katie K followed my 2020 pandemic 'steal' of a USA purchased Cervelo RCA frameset, somewhat? 🤔 And you both enjoyed it! 👍 I decked mine out with all the aero stuff, Tri-Rig Omega Ones, AliExpress AB-04 bars, AE 21mm ID x 45mm wheelset & Dura-Ace 11spd mechanical @ sub 7kg in a 61cm. Or, $17,000 for an S5 that anyone can buy, except in 61cm, now ...nah! To be fair, if a 61cm late model rim-braked S5 had popped up then, I'd have grabbed that instead. I've owned a Cervelo RS since 2010 following Stewie, Carlos & Fabian's exploits on Cervelos. At 62yo, yes I'm old-school, I rode 1st gen DA @ 17yo. 40+yrs as an auto-mechanic & as my own bike mechanic, add batteries for shifting and hydraulic fluid for braking ...I don't think so! If decent cable disc braking was a thing, yeah, yeah! Now I'm stuck scooping up all this 'old tech' while it's available 'cheaply' as which brand is ever gonna make gear worthy of sitting on MY frameset (I'm barely worthy of doing so), again for my next 30 (?) yrs of cycling? Capitalism & marketing, damn the US. Cycling used to be just about riding.

[@minidini10]

When I'm on the trainer I use zwift, usually doing a workout from trainingpeaks. If I'm warming up or cooling down or riding easy, I usually have KZbin playing.

[@PeterPutz82]

A good mix is Gatorade powder, put a scoop in, then pour caster sugar then shake shake shake, done. Tastes good.

[@gregbrown3764]

47:39 Chris just re-invented The Sufferfest =)

[@kylehudgins5255]

My ideal experience on the trainer is listening to recipes about how to make soft flasks of sugar water haha :)

[@DJMSydney]

Chris you have under sold the stats of The Falls Creek Peaks Challenge; it’s actually 235km with 4500m of climbing! I wish you well with your lonely single chain ring with 4500m of elevation 😂. Keep up the great work guys.

[@paulw677]

No way Chris is riding a 1x 50T up the back of falls with 200km in the legs

[@markhallowell4059]

Just need to get the cog & click sold here is Australia and I would buy

[@proctermorris6657]

Re sugar water: I went with the trainerroad podcast recommendation of mixing Maltodextrin and Fructose to the appropriate ratio for optimal digestion. All bought in bulk. It is the best ever. For those who dont know, maltodextrin doesnt have sweetness, even though it is "sugar". I rarely take food on rides anymore. These things mix up in water super easily too, as opposed to normal white sugar. My flavour and electrolytes come from a Zero tablet in there also. (The 1:0.8 ratio if these two is also used by SIS with their beta fuel and gels, at like $5 a go).

[@razorree]

I've tried it (sugar, a bit of salt, lemon juice) on a ride (140km) yesterday and didn't have 'motivation' or i felt a bit weird (almost like a bit of headache?). I don't know if it was bad day or just this. maybe just sugar (1:1 glucose/fructose ratio) is not the best for me? I've always used energy bars with 2:1 ratio. maybe i should try adding maltodexterin to adjust the ratio? or just buy extra fructose and make it without table sugar.

[@proctermorris6657]

@@razorree the beauty of mixing you're own is you can adjust the ratio yourself. I was using 2:1 for a long time. I've moved along to more of a 1.2:1 ratio now. I've never had any problems. I know on the podcast they always talked about building your gut up to higher amounts. Ie, start with lower amounts per hour (eg 40g), and gradually build up to what works for you. I go with 90g in my bottles. Depending on the ride or race, I'll usually only go one of two bottles with that. Super intense stuff or really long rides, then I go both bottles, and take spare mix in a couple of tubes in my back pocket.

[@razorree]

@@proctermorris6657 normally I eat 2 powerbar energize bars per hour = ~76-77g of carbs (2:1 ratio) and I feel fine

[@paulw677]

Does anyone add protein to their sugar water mix to starve off hunger on long rides (like 8-10hrs in an event like Peaks)? Assuming riding at endurance, tempo and sweet spot given the length and elevation profile

[@hughbike]

Don't forget, the Zwift Wahoo Kickr Core One is also the *SAME* price as the Zwift Hub One- $599 US Hub One now extinct!

[@ChrisKrukMusic]

The looks I get in the office when I pour 150g of sugar over my morning oats after morning laps are wild 😅. 30:26

[@keepingtherubberdown5715]

Fill your bladder with maple syrup. 3oz of maple syrup is approximately 300 calories, 90 grams of carbs and it is all natural. If you fill a 500ML bladder with syrup that is about 1600 calories and about 600 grams of carbs. That is good for about 3-4 hours. To spice it up add or melt some carmel or add some sea salt.

[@DDai-qd8uk]

yeah nah, more like 450g of carbs buddy. good try though.

[@htukmumfie]

how do you think this fondo would compare to uk's fred whitton? similar amount of climb but 110 miles and every climb is 16-33% grade? would it be as tough or tougher?

[@BikesKomsCRO]

I just buy High5 powder, it's like 15£ for 2.2kg. I then add fructose or maltodextrin or whatever I find cheap. And top up another 500g or 700g into the tub, so for around 15-20£ you have 3kg of mix.. I cycle 8hrs per week and take usually 50g per bottle and lasts maybe 2 or 3 months?

[@whysamsam]

FSA is one of the few companies who can afford to provide the sheer numbers of units required by the PRO teams. If a team needs 100+ wheelsets, say, that is a lot of volume for smaller manufacturers. Further, still no froth on FSA. Great example of how World Tour sponsorship doesn't necessarily lead to sales.

[@sheepdogcapital]

spot on Chris, the sugar water can be waaaayy too sweet. My teeth are screaming I run 90g per hour in one bottle, I end up filling half a bottle with powder. Run the other bottle straight water to rinse your mouth for teeth health

[@markusseppala6547]

For indoor rides I mix the sugar in a 1L container, when doing a 4+ hour ride it does feel a bit funny to pour almost half a kilo of sugar in there and feeling the weight of it. I totally get how non cyclists think that it's strange.

[@ironore8677]

So the zwift shifting still doesn’t work with the kickr only a kickr core ?

[@DustyMoth.]

If you don’t want to cook your own gel Precision hydration make a Flow Gel 300g carb and their own soft flask with fueling marks on the flask to measure your intake

[@johnmackenzie1831]

This is controversial AF but the best way to fuel the fondo would be with the carb concentrate in your bottles on the bjke and a water hydro pack on your back. It’s my set up for super long off road races and it works perfectly. I have the USWE pack which is apparently aero

[@raymatos4329]

On the fsa discussion- they do come stock on a lot of cannondales. I think they might be doing a lot of B2B making stuff for other brands also. Just speculating on that.

[@GREENGARDENSMOKERZ]

You can easily mix Maltodextrin and Fructose in a 1:0,8 ratio and you're good. Add a bit of salt and flavor drops and off you go. 1/10th of the price of beta fuel same effect.

[@icorlaiti]

I listen on Google podcast but I had to come here and give my props to Jessy. "I'm not gonna say what sodium chloride is" is the best quote ever.

[@ChrisMillerCycling]

Welcome to KZbin mate, I didn't even know Google podcasts was still active.

[@bodinp]

Re: sugar water - put sea salt in your mix (I use Maldon Sea Salt). Tempers the sweetness and also prevents cramps.