Your gut feeling? It’s science.
Carb ratios
* 2:1 ratio (Maltodextrin:Fructose): Allows you to absorb up to 90g of carbohydrates per hour. Your gut uses different transporters for glucose (SGLT1) and fructose (GLUT5). Critically, the glucose transporters become saturated at approximately 60g (or 1g/min) of glucose per hour, which is why adding fructose in a 2:1 ratio allows you to absorb more overall carbs by utilizing its separate transporter.
* 1:0.8 Ratio (Maltodextrin:Fructose): This specific ratio can enable intake up to 120g per hour. This works by keeping glucose at its maximum absorption rate (around 60g/hr) but then increasing the fructose proportion (to ~48g/hr in this ratio). Since fructose uses a different transporter (GLUT5), this higher amount of fructose can be absorbed more effectively in addition to the saturated glucose transporters, maximizing total carbohydrate uptake.
When to use which ratio * 2:1 - Best for moderate-to-high carb intake (up to 90g/hr). * 1:0.8 - Best for carb intake beyond 90g/hr (up to 120g/hr).
Drink strength and hydration
* Drink strength: Refers to the carbohydrate concentration (grams per 100ml or per litre).
* Benefits of an ~8% Solution: Mix your drinks to a 6-8% carbohydrate concentration. Too high can slow gastric emptying and fluid absorption. This strength strikes the balance between providing both energy AND efficient fluid delivery. Example: For a 500ml bottle, an 8% solution would contain 40g of carbohydrates. For a 750ml bottle, it would be 60g. It’s absorbed quickly and reduces the risk of gut distress.
The power of added Sodium
* Why it’s crucial: Sodium isn’t just about replacing sweat losses. It plays a vital role in co-transporting glucose and water across the intestinal wall, directly enhancing both carbohydrate and fluid absorption. It also helps maintain plasma volume and stimulates thirst, encouraging adequate fluid intake.
I was honestly shocked by how much more comfortable I felt after this fit 🙌
So many of you asked about the process and if it actually made a difference, and let me tell you… the difference a few degrees of saddle and handlebar tilting can make is quite shocking.
It’s crazy how a few small adjustments can completely change how your body feels on the bike ✌️
Everything just feels more natural, more supported, and way less strained especially in aero.
Definitely a reminder that comfort and position matter so much more than people think.
Shoutout to the super knowledgeable guys @science2sport@reecemcd1 who can get you absolutely dialled for your ride 🤘⚡️
#bikefit #triathlon #ttbike #cyclinglife #aeroposition
Deconstructing Elite Performance: What did it take to win Stage 1 and 6 of the 2026 Absa Cape Epic?
Stay tuned for an upcoming detailed analysis on power data, course characteristics, and race tactics, revealing precisely how Wout Alleman achieved these two significant stage wins.
The strength of the team is each individual member. The strength of each member is the team.
Well done Matt and Tristan, what a ride.
What a special group to be a part of.
Cape Epic Champions 2026 🇿🇦
Heat, Altitude, Nutrition - 3 High Impact topics unpacked with @reecemcd1 from @science2sport today. Look out for this week's special Breakaway feature!
Power zones offer a structured framework for training, quantifying energy expenditure relative to Functional Threshold Power (FTP). Your FTP represents the highest power output you could maintain in a quasi-steady state for approximately one hour.
Understanding the spectrum of physiological responses occurring within each power zone is essential for acute and chronic adaptations. It’s crucial to recognise that these responses are not strictly compartmentalised; rather, there is significant overlap and interplay between physiological systems across different zones.
These power zone methodologies are refined and popularized by Dr. Andrew Coggan and Hunter Allen, notably in their book Training and Racing with a Power Meter.
In the next post we’ll cover each zone in more detail, with some specific workouts and tips for improvement.
The Central Governor Theory (CGT) proposes that the brain proactively regulates exercise intensity to maintain physiological homeostasis and prevent potential harm. Cognitive strategies, such as knowing how or where to focus your attention and positive self-talk, have been shown to modulate an individual’s rating of perceived exertion (RPE), thereby influencing the central governor mechanism. These strategies amongst others, often explored within the domain of sports psychology, can provide athletes with valuable tools for managing diverse challenges in training, competition, and even various life situations. Mastering strategies for managing performance anxiety, improving mental toughness, and minimizing cognitive fatigue, is an element vital for improved performance and durability.
Strategic carbohydrate intake is essential for enhancing durability during prolonged exercise. Proper fueling can increase exogenous fuel availability and spare muscle glycogen stores, ultimately helping maintain energy levels and delay fatigue.
Athletes can consume up to 110–120g/hour or more by using multiple transportable carbohydrates. This approach leverages different intestinal absorption pathways to maximise carbohydrate uptake and oxidation.
Key recommendations:
1. Gut training: Start with approximately 60g/hour and gradually build up to 80–90g/hour. If tolerated, consider increasing intake further.
2. Carbohydrate ratio: Use a mix of maltodextrin (glucose) and fructose at a 2:1 ratio for optimal absorption. For higher carbohydrate amounts (over 90g/hour), experimenting with a 1:0.8 ratio may improve tolerance and uptake.
3. Hydration and concentration: Keep fluid drinks at around 8% carbs (approximately 80g per litre) to optimise gastric emptying and reduce gastrointestinal issues.
4. Multiple sources: Combine hydration drinks with gels, chews, or bars to achieve higher carbohydrate intake without upsetting your gut.
5. Electrolytes: Include sodium (300–600mg/L), potassium, and magnesium to support fluid absorption, reduce cramps, and maintain muscle function.
6. Environmental factors: Be aware that effort level, temperature, humidity, altitude, and environmental stress can affect carbohydrate absorption and utilisation. Adjust your fuelling strategy accordingly and test it during training.
Continuing the series on factors affecting cycling durability, this week we’re focusing on Gross Efficiency (GE).
GE refers to the ratio of mechanical work output to energy expenditure during cycling. It’s a key determinant of endurance performance. Small improvements in GE can reduce energy costs at a given power, delay fatigue, and improve overall durability.
How to Improve GE:
• Optimise biomechanics: Get a proper bike fit! Ensuring correct biomechanics optimises power transfer and neuromuscular efficiency.
• Refine pedal technique: Focus on how you apply force to the cranks, as well as your body position, to reduce inefficient movements. Relaxed and smooth is fast.
• Reduce aerodynamic drag: Train your aerodynamic body position and choose aero equipment (helmets, wheels, clothing) so that less energy is spent fighting air resistance and drag.
• Implement strength training: Targeted strength training (heavy gym work) can increase muscular power and improve fibre strength. Start at an appropriate level and progress gradually.
We can measure GE during lab testing using power output and metabolic respiratory data. Typical values range from 18% to 23%, with higher values observed in very experienced athletes.
Metabolic flexibility is our ability to switch efficiently between our two primary fuel sources: carbohydrates and fats. This capacity allows us to oxidise greater amounts of fat at low to moderate intensities, helping to spare muscle and liver glycogen for higher or quicker energy demands. As exercise intensity increases, we shift toward greater carbohydrate use, with glycolytic flux rising to meet the higher energy needs.
Substrate selection depends on exercise intensity. At low to moderate workloads, muscles preferentially oxidise circulating free fatty acids and intramuscular triglycerides, conserving glycogen stores. When intensity rises, we shift to utilising carbohydrates via glycolysis. A byproduct of glycolysis is lactate; however, lactate can also serve as a valuable oxidative substrate. Our Type I fibres and other tissues take up lactate via monocarboxylate transporters such as MCT1, convert it to pyruvate, and use it within mitochondria.
Training and nutrition strategies can enhance metabolic flexibility through specific cellular adaptations.
Maximise cycling power and endurance by optimising your neuromuscular pathways.
Torque training, performed by cycling at low cadences with high resistance (force), provides a potent stimulus to improve these pathways, enhancing motor unit activation and muscle recruitment patterns.
Specific training sessions can be prescribed during the general preparation phase through measurement and analysis of torque values. Power, as a function of torque and angular velocity, is directly influenced by changes in torque production. We can therefore manipulate cadence to alter torque production during sessions. Importantly, the improved ability to produce higher torque values, both when fresh and fatigued, is associated with improved durability.
The data presented demonstrates the deliberate emphasis on torque development during these specific training sessions.
