6:02
And I want to make brats for dinner now.
Always interested in a contest... 5:51 on the time trial, please. Rooting for you this year, Billy!
I saw this article and immediately thought if the eye issues Steph was having: https://www.washingtonpost.com/amph...nd-four-bees-living-her-eye-eating-her-tears/
What about a gu/gel + caffeine?
Have you looked into fellrnr’s gel breakdown? I know you’ve mentioned his website before.
Have you been having cramping issues needing electrolytes?
Maybe you can do a mix of Maurten, e-gels, and tailwind gel w caffeine.
Crank sports also does a breakdown of tailwind vs their liquid fuel brand.
Also, that hydra flask holds 5 gels, pretty cool!
View attachment 393989
In theory it could make things easier just to carry one, but also hurts the timed dosing aspect without them already portioned out.
I think all your “off season” cross training will pay huge dividends.
Probably staying healthy and injury free will be the biggest roadblock to success.
Maybe you can mark the flask with the different portions.
I know you have your post run nutrition down pat, but what about other recovery? I like to stretch after a run if I have time. I didn’t think much about foam rolling but remembered I bought a plain one years ago and added it to my nightly routine. I had no idea my calves were so tight until I foam rolled! With the last training cycle I caved and bought a massage stick to help with my quads and it was great! A lacrosse ball is also great for piriformis issues. Some people have mentioned yoga too.
Anyways excited to see how your mile goes and how the tailwind turns out!
Was thinking the other day about salt/potassium intake when exercising. I've switched to using the Maurten 320 Drink Mix for most activities. But supplementing with E-Gels when needed. But that only occurs on runs of over 90 minutes. And supplementing with E-Gels only really occurs on runs longer than 120 min. So I decided to throw together a table to help me put together a possible new training regimen. I wanted to compare the nutritional content of several different widely used products.
Since all the products had different scoop sizes and recommended water content, I tried to standardize everything to a per ounce of water basis.
View attachment 393945
Tailwind was by far the cheapest at only 6 cents per ounce. The sodium and potassium content are also the 2nd highest compared to the other products. It also comes in with a normal carb content of 2.1 g carbs per ounce. With the small addition of Mg and Ca, it's probably the best well rounded product of the bunch. It's also mentioned on their website that you could consider making a super concentrated form into a "gel" like substance.
Maurten 320 has the advantage of having a higher carb per ounce water (4.6) than anything else on the market. So you can drink less water, and gather more carbs. On a per ounce basis, it's the most expensive. But as a primary carb source, the other products would need to be multiplied to equal out the same number of carbs delivered on a per hour basis. Maurten would still be the highest, but it would be more comparable. But the big drawback to Maurten is it has zero potassium, Mg, and Ca. It does have the highest sodium content. But from a ratio standpoint, it doesn't seem like Maurten would be a wise choice as a stand alone product for electrolyte replenishment.
Biosteel and Nuun Elite offer products that are very low carb. These would be a great choice for those hot runs in the 60-90 min range where you still want to go "carb-free" for fat oxidation purposes, but were looking for electrolyte replenishment. Between the two, Nuun Elite has the better numbers with the 2nd highest sodium content and highest potassium. But Biosteel would claim to have the "cleaner" product.
E-Fuel has no Mg or Ca. The potassium is on the lower end. It doesn't seem to offer any major advantage over other products.
Maurten Gel has no recommended water consumption rate with it. So I used the same 4.6 g/oz ratio that the mix has. Using that, the sodium content is quite low comparatively. And again it lacks potassium, magnesium or calcium. It's also crazy expensive comparatively. Given it's lack of electrolytes it would certainly have to be paired with something else, only increasing the net cost of using the product.
E-Gel has no Mg or Ca. The sodium and potassium are on the lower end compared to liquid products. However, when compared to other gels (Maurten and others) it's electrolyte content is quite high. So as a non-liquid electrolyte/carb containing gel, it's actually quite good. And from a cost perspective, it's roughly the same as many other liquid based products.
So what do I get from all this? Tailwind is probably the clear winner from an overall standpoint. It's the cheapest. It has a high sodium/potassium/magnesium/calcium content compared to competitors. It could possibly be made into a gel (this aspect of Tailwind is intriguing given it's all around great performance from a stats perspective). It's carb content is in line with most every other product not named Maurten. That's really the only knock on it. You'd have to drink more of it, to get the same amount of carbs as Maurten. From a low carb perspective, Nuun Elite is probably the better choice. But that magnesium content is a bit of an outlier. And from a gel standpoint, Maurten is way overpriced for what you get. E-gel is the clear winner when considering cost, electrolytes, and carb content when considering pre-packaged gels. But Tailwind becomes quite competitive in a concentrated form.
So how will this analysis change my practices?
-On runs of 90 min or less, I might consider adding in Nuun Elite to my water as an electrolyte replenishment method when I'm noticeably sweating.
-On runs of 90 min or more, I'll probably pair Maurten 320 + Nuun Elite or Maurten 320 + Egel. I may consider playing around with trying to make Tailwind into a gel.
-For run races, I'll probably pair pre-race Maurten 320 + Egel. I may consider playing around with trying to make Tailwind into a gel.
-For indoor cycling over 90 minutes, I'll probably go with Tailwind.
You could pair the Tailwind gel with something like these:
https://www.runningwarehouse.com/Salomon_Sense_Hydro_Handset_Gloves_8_oz/descpage-SALSEHY.html
https://www.runningwarehouse.com/Salomon_Pulse_Handheld_17_oz/descpage-SALPHA.html
The online Tailwind gel suggestion seems to be 250 calories per 6 oz water. So about 41 calories, 124mg sodium, 10.2g carbs, 36g potassium, 5.7mg Mg, and 10.6mg Ca per ounce. You would certainly need to consume water along side this. But such would be the case with many other gel products. It would be key that for every ounce of Tailwind gel consumed, you drank an additional roughly 5 oz of water. If someone were looking to hit 75g carb per hour for 3 hours, they'd need to consume about 22 oz of Tailwind gel exclusively. But paired with a 1/2 bottle of Maurten pre-race (40g carbs), then that would mean about 18 oz Tailwind gel for an entire marathon. That's enticing as an option.
So what do you think?
Are there studies done on when you get your electrolytes, or the source of the electrolytes(supplement vs food)? I’m wondering if you have a diet high in electrolytes, if need much in a gel? Also does adding the others mean more water intake is necessary? Personally, I only like e-gel because it’s not as much sugar and they’re a little cheaper than maurten... but I race with Maurten because it feels the best on my stomach when I’m most fatigued.
I’ll add one for your matrix if you want it. First Endurance EFS. Per ounce of water- carbs 2g, Calcium 8.3mg, magnesium 12.5mg, chloride 37.5mg, sodium 25mg, potassium 13.4mg. Cost per ounce of water $.08.Was thinking the other day about salt/potassium intake when exercising. I've switched to using the Maurten 320 Drink Mix for most activities. But supplementing with E-Gels when needed. But that only occurs on runs of over 90 minutes. And supplementing with E-Gels only really occurs on runs longer than 120 min. So I decided to throw together a table to help me put together a possible new training regimen. I wanted to compare the nutritional content of several different widely used products.
Since all the products had different scoop sizes and recommended water content, I tried to standardize everything to a per ounce of water basis.
View attachment 393945
Tailwind was by far the cheapest at only 6 cents per ounce. The sodium and potassium content are also the 2nd highest compared to the other products. It also comes in with a normal carb content of 2.1 g carbs per ounce. With the small addition of Mg and Ca, it's probably the best well rounded product of the bunch. It's also mentioned on their website that you could consider making a super concentrated form into a "gel" like substance.
Maurten 320 has the advantage of having a higher carb per ounce water (4.6) than anything else on the market. So you can drink less water, and gather more carbs. On a per ounce basis, it's the most expensive. But as a primary carb source, the other products would need to be multiplied to equal out the same number of carbs delivered on a per hour basis. Maurten would still be the highest, but it would be more comparable. But the big drawback to Maurten is it has zero potassium, Mg, and Ca. It does have the highest sodium content. But from a ratio standpoint, it doesn't seem like Maurten would be a wise choice as a stand alone product for electrolyte replenishment.
Biosteel and Nuun Elite offer products that are very low carb. These would be a great choice for those hot runs in the 60-90 min range where you still want to go "carb-free" for fat oxidation purposes, but were looking for electrolyte replenishment. Between the two, Nuun Elite has the better numbers with the 2nd highest sodium content and highest potassium. But Biosteel would claim to have the "cleaner" product.
E-Fuel has no Mg or Ca. The potassium is on the lower end. It doesn't seem to offer any major advantage over other products.
Maurten Gel has no recommended water consumption rate with it. So I used the same 4.6 g/oz ratio that the mix has. Using that, the sodium content is quite low comparatively. And again it lacks potassium, magnesium or calcium. It's also crazy expensive comparatively. Given it's lack of electrolytes it would certainly have to be paired with something else, only increasing the net cost of using the product.
E-Gel has no Mg or Ca. The sodium and potassium are on the lower end compared to liquid products. However, when compared to other gels (Maurten and others) it's electrolyte content is quite high. So as a non-liquid electrolyte/carb containing gel, it's actually quite good. And from a cost perspective, it's roughly the same as many other liquid based products.
So what do I get from all this? Tailwind is probably the clear winner from an overall standpoint. It's the cheapest. It has a high sodium/potassium/magnesium/calcium content compared to competitors. It could possibly be made into a gel (this aspect of Tailwind is intriguing given it's all around great performance from a stats perspective). It's carb content is in line with most every other product not named Maurten. That's really the only knock on it. You'd have to drink more of it, to get the same amount of carbs as Maurten. From a low carb perspective, Nuun Elite is probably the better choice. But that magnesium content is a bit of an outlier. And from a gel standpoint, Maurten is way overpriced for what you get. E-gel is the clear winner when considering cost, electrolytes, and carb content when considering pre-packaged gels. But Tailwind becomes quite competitive in a concentrated form.
So how will this analysis change my practices?
-On runs of 90 min or less, I might consider adding in Nuun Elite to my water as an electrolyte replenishment method when I'm noticeably sweating.
-On runs of 90 min or more, I'll probably pair Maurten 320 + Nuun Elite or Maurten 320 + Egel. I may consider playing around with trying to make Tailwind into a gel.
-For run races, I'll probably pair pre-race Maurten 320 + Egel. I may consider playing around with trying to make Tailwind into a gel.
-For indoor cycling over 90 minutes, I'll probably go with Tailwind.
You could pair the Tailwind gel with something like these:
https://www.runningwarehouse.com/Salomon_Sense_Hydro_Handset_Gloves_8_oz/descpage-SALSEHY.html
https://www.runningwarehouse.com/Salomon_Pulse_Handheld_17_oz/descpage-SALPHA.html
The online Tailwind gel suggestion seems to be 250 calories per 6 oz water. So about 41 calories, 124mg sodium, 10.2g carbs, 36g potassium, 5.7mg Mg, and 10.6mg Ca per ounce. You would certainly need to consume water along side this. But such would be the case with many other gel products. It would be key that for every ounce of Tailwind gel consumed, you drank an additional roughly 5 oz of water. If someone were looking to hit 75g carb per hour for 3 hours, they'd need to consume about 22 oz of Tailwind gel exclusively. But paired with a 1/2 bottle of Maurten pre-race (40g carbs), then that would mean about 18 oz Tailwind gel for an entire marathon. That's enticing as an option.
So what do you think?