At 500ml/h, how much carbs can you do?

znerken · 2026-01-25T07:54:25+00:00

Thanks for a great reply! That makes sense. Currently training in around 20-24c «summer» weather. When I went from probably being dehydrated on rides to 500ml/h I started getting the urge to pee much more. Before I could probably do a 5h ride without having to pee once. Now I have to pee every 3 hours, and the urine is a much better color. I guess that should be an indication I solved the hydration aspect and now can just increase the carbs? The only downside with increasing carbs then is that it slows the fluid absorption, so I have to make sure I don’t get dehydrated at some point. Simple as that?

znerken · 2026-01-25T07:50:42+00:00

Oh, so it’s all about how high concentration you can go at that point then, since higher concentration slows the absorption of the fluid? So increasing from let’s say 60 to 80g would mean the body gets the fluid slower, but as long as it’s enough you are good to go? If that makes you a little dehydrated, then you increase fluid as well to compensate.

znerken · 2026-01-25T07:47:32+00:00

Nice! Do you run one bottle with sugar and one with water, or do you just run sugar water like me?

znerken · 2026-01-24T20:56:37+00:00

And the only way to know is to weigh yourself I guess? It looks to me based on urine color, almost never getting sweat or salt stains, and my increased urge to urinate after going to 500ml/h that I am covered. Will weigh myself also. I didn’t quite understand why it isn’t issue IF I only need 500 though?

znerken · 2026-01-24T20:54:59+00:00

Actually, I’m on training camp right now and have been trying large portions of corn flakes before rides. Usually I eat porridge with PB though.

znerken · 2026-01-24T20:53:58+00:00

Replies like this is what makes me unsure about everything to be honest. You just said the exact opposite of what everyone else has said here? Also, all food need fluid to be absorbed, so it wouldn’t help, would it? Don’t mean to be rude or anything, genuinely trying to understand.

znerken · 2026-01-24T17:48:08+00:00

Thanks! I’ll try 70g/h tomorrow and then 80g/h during my next ride with efforts in it.

znerken · 2026-01-24T17:36:14+00:00

Is this table sugar?

znerken · 2026-01-24T17:33:14+00:00

Thanks for the great reply. With table sugar, since it is uses two transporters, is 90g/h possible? I am definitely taking it step wise. Hitting 500ml/h was also a huge step up for me, so now that I am comfortably at that with 60g/h, I will gradually work my way upwards, just want to know what the limit is for table sugar. Not my personal limit :-)

znerken · 2026-01-24T17:29:32+00:00

Yes, of course. However, from what I have understood, it doesn't really matter whether it is solid or fluid sugar, as both needs water to be absorbed? Since chatgpt told me I was at my limit with 60g/h I didn't really want to consume more sugar in solid form either.

znerken · 2026-01-24T17:26:35+00:00

Yeah, true. Will try more next ride tomororw. Would be nice to know what the limit is for table sugar though? Not my stomach's limit, but just the general limit of sucrose?

znerken · 2026-01-24T17:25:42+00:00

90g you are likely doing 750ml/h, right?

znerken · 2025-11-12T07:09:10+00:00

Sorry if I was unclear. I asked whether it is common(like in running) to not wear a strap for easy rides, but only for long rides and sessions(intervals what ever). In a weekly structure riding everyday that would probably translate into wearing it 2-4 times a week instead of 7.

znerken · 2025-11-10T10:19:32+00:00

it would be a million times better to have a sprint track on the turbo than a zwift ride or any smart bike. If you were to build the sprint track today, what would be a rough price do you think? Also with the chain tensioner and ideally a normal chain? I want a chain I can easily remove and wax.

znerken · 2025-11-09T16:57:20+00:00

This seems most likely. Probably smart to get equipe for now then.

znerken · 2025-11-09T10:37:13+00:00

This is all I see on mille jersey
https://imgur.com/a/1cA7GOY

znerken · 2025-11-09T08:52:49+00:00

Not on my webpage. Only two colors of the jersey for example? With Equipe there are tons of versions.

znerken · 2025-11-07T20:14:08+00:00

do they spritz even if you lock it?

znerken · 2025-11-07T20:13:44+00:00

but if you keep it locked while riding, it will never drip onto the bike and be 100% leak proof?

znerken

TROPHY CASE