In this episode, we break down how to create an optimized, science-based cycling performance drink using just three key ingredients. We explain the science behind dual intestinal transport pathways that allow cyclists to absorb up to 120 grams of carbohydrates per hour. The result is a significant power output improvement that translate directly to faster riding, even up to 8% or more.

Joanne and Bryant guide you through the specific ratio of glucose and fructose that maximizes absorption, while explaining the crucial role of sodium for maintaining fluid balance and facilitating carbohydrate uptake. They provide specific recipes tailored for varying intensities and introduce the concept of "gut training". The discussion contrasts the DIY three-ingredient formula with commercial alternatives, examining both efficacy and convenience to help you make an informed choice.

Our focus: demystifying the science of performance nutrition and empowering you to create professional-level fuel at a fraction of the cost. Because understanding how your body processes carbohydrates during effort is the foundation of sustainable performance gains.

This podcast is the audio companion to https://fasterbikeblog.com. Visit the blog for all visuals and videos related to the blogpost. You can e-mail us at podcast@fasterbikeblog.com.

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In this episode, we explore alternative fueling strategies for long-duration, low-intensity Zone 2 training sessions. We make the case that readily available "real food" options are preferable to expensive sports performance gels and mixes for these endurance efforts—arguing they're more palatable, cost-effective, and just as effective for sustained energy.

Joanne and Bryant examine classic staples like bananas and dried dates, then dive deep into the highly favored, customizable pro-peloton rice cakes, highlighting rice's ideal low-fiber, high-carb composition that makes it perfect for on-bike fueling. They then take you on a delicious journey through international and culturally rich snacks that deliver both quick and sustained energy: Dutch stroopwafels, Belgian Liège waffles, Swiss Biberli, and Colombian guava bocadillos. Each option is evaluated for its practical benefits during endurance cycling.

Our approach: promoting these traditional foods to support sustained energy levels while enjoying a broader variety of tastes during your rides. Because Zone 2 training doesn't require expensive sports nutrition—it requires smart, practical fueling that keeps you going mile after mile.

This podcast is the audio companion to https://fasterbikeblog.com. Visit the blog for all visuals and videos related to the blogpost. You can e-mail us at podcast@fasterbikeblog.com.

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On the pod, we are transforming the rigorous, data-driven insights of the Faster Bike Blog into an accessible auditory experience—perfect for cyclists seeking performance optimization while on the go or spinning the pedals. This podcast converts the website's comprehensive content into actionable, evidence-based guidance that helps you go faster through measurable gains.

Voiced by our speakers, Joanne and Bryant: two characters who embody the spirit and expertise of the cycling world. Joanne, a competitive amateur cyclist who brings practical racing insights and infectious energy to each episode, and Bryant, a meticulous bike enthusiast with engineering precision who grounds every discussion in scientific analysis and independent testing data. Together, they explore tire technology, race strategy, equipment aerodynamics, and the marginal gains philosophy that defines modern cycling performance.

Our commitment: evaluating all performance claims exclusively through independent testing data, ensuring every recommendation translates into tangible speed improvements for amateur racers. We focus on which upgrades offer the best return on investment within typical amateur constraints—because optimization should deliver real results, not just marketing promises.

This podcast is the audio companion to https://fasterbikeblog.com. Visit the blog for all visuals and videos related to the blogpost. You can e-mail us at podcast@fasterbikeblog.com.

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