Your top 5 questions answered

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I’m answering the top 5 questions I’ve been getting the past few weeks for you. From how to fuel for winter training to the difference between gels and chews. Have more questions? Hit reply and I’ll answer them.

Q: My workouts in the winter are shorter (60 minutes). How should I adjust my fueling?

A: Workouts less than 60 minutes typically only require good electrolyte hydration. My favorites for indoor are Skratch (Pineapple), Gnarly (Ruby Red Grapefruit), or ERW (Mango).

If your workout is light intensity (zone 1/2 or Endurance / Tempo) and under 90 minutes, you can get away with just hydration.

But if you are doing an intense workout like a Zwift group ride or race, strenuous intervals on the treadmill, or it has been a long time since your last meal, then you should consider doing the following:

1 Bottle of Electrolyte Hydration
1 Gel at the start;(ideally caffeinated)
1 Gel at 30 minutes

Q: Why do I keep hearing about people using Maple Syrup instead of Gels?

A: Maple Syrup is maybe nature’s ideal energy gel. Not only is it delicious, but most athletes find it much easier on their stomachs. We have seen some Ironman consume the equivalent of 30 regular gels using Maple Syrup with no stomach issues.

Endurance Tap is new, and it blends maple syrup with sea salt and a little bit of ginger to add more electrolytes and ease digestion even more. The best part of Endurance Tap is the big bottle comes with a free refillable flask, so you have no more sticky containers. If you want single servings, check out Untapped.

Nothing beats putting the Endurance Tap flask in your pocket for winter training. Whether a winter ride, run, XC ski, or downhill skiing. It’s the perfect pocket full of energy that isn’t sticky and won’t freeze.

Q: What is a trending recovery tool right to give as a holiday present?

A: Here are my top choices for you at every price point:

Oofos Recovery Slides are a dream to slip on after a hard workout. It's like walking on clouds.
Roll Recovery R8+ is way better than most foam rollers. You clamp it on and roll it up and down your quads, hamstrings, and calves.
Therabody Jet Boots is the ultimate recovery device and is super popular this year. It uses pneumatic compression to massage and flushes your legs. What's terrific about the JetBoots is how easy and portable they are.

Q: What is the difference between fueling with gels and chews?

A: No difference! Both are typically 24g to 30g of carbs per serving. You can choose or mix it up and use a Gel, then 3 or 5 Chews, then a Gel (that is what I typically do).

The upside of chews is that they aren’t sticky, and you can control how many you take so that you can fuel more frequently with only 2 or 3 Chews at a time.

The upside of the new generation of Gels is when you are breathing hard, they are quick and easy to swallow. I like the more liquid gel texture of Enervit, Neversecond, and SiS which are easy to drink.

Q: Can I be over-fueling?

A: Yes. This is especially true if workouts are shorter (90 minutes or less) and not very intense. In my experience, very few people over fuel, and 95% of people are under fueling.

For lighter workouts, even up to 90 minutes, you can use electrolytes only for fuel. If the intensity is higher or over 90 minutes, you want to ensure a minimum of 60 carbs per hour, up to the ideal of 80 carbs per hour.

DRG