Man is a miracle of nature. He can crawl through rivers, climb mountain peaks and cross mountains. There are hardly any limits, especially on a mountain bike. A banana and a bottle of water are enough to cover 30, 40 or even 50 kilometres. The better trained the metabolism is, the more effectively the human body knows how to convert food into energy. However, as soon as a race number hangs on the bike to lure you out of your reserve, the digestive system reaches its limit. The muscles beg for energy replenishment, but this also requires huge amounts of oxygen, as the metabolic process cannot function without it. The lungs are pumping like mad, the stomach is completely stressed by the bars and gels hastily stuffed into the mouth. As soon as the system grinds to a halt, the performance of the muscles goes downhill.
It feels like you're wasting away. Stomach cramps, nausea, dizziness. Anyone who has ever raced a marathon will recognise this. The right nutrition is the great art of marathon riding. Oh what, art. A science! Only very few people manage to get it right, and there are various reasons for this. A lot doesn't help a lot, for example. The absorption capacity of carbohydrates is limited, you have to stick to the dose exactly, otherwise you risk stomach rumbling. The amount of fluid you need also depends on various factors. How warm is it? What are you eating? What intensity of exertion are you travelling at? But even if you have mastered the theory, you first have to find the products that you like and that you can tolerate well among the jumble of electrolyte powders, energy bars and gels.
BIKE reporter Henri Lesewitz knows the problems that come with race nutrition. He has been travelling the world's long distances for more than two decades. He has raced through deserts, battled his way up to 5602 metres in the Himalayas, competed in races such as the Cape Epic, BIKE Transalp and Mongolia Bike Challenge and has toiled in many of the great marathon classics. When he was preparing for the triple version of the Erzgebirgs Bike Marathon, his search for a carbohydrate preparation that was as well tolerated as possible led him to Caroline Rauscher. The Kelheim-based nutrition expert and her company NFT Sport customised sports drinks for the various phases and requirements of the sport. An offer that is still little known in the mountain bike racing scene. In the triathlon scene, on the other hand, customised competition drinks are quite widespread, even among amateur athletes. Here is our reporter's experience report:
"Run a marathon without solid food? Only with drink? That sounds almost too good to believe. Yes, it is possible, assures Caroline Rauscher, who first asks for all the important information in a lengthy phone call. Race duration? Planned intensity? Course profile? Time of year? Eating habits? Intolerances? And so on and so forth. Two days later, the bucket of powder arrives in the post. The ingredients and dosage instructions are printed on it. Maltooligosaccharides, fructose, starch, etc. - basically the usual. Just specially mixed for me and the EBM300 route. According to Caroline Rauscher, it makes a big difference whether a marathon involves long, even climbs or lots of short ramps, like the EBM in Seiffen. All ingredients are of course UCI-compliant, confirms Caroline Rauscher amusedly when I ask her.
First aha effect: the powder dissolves in seconds and without much shaking. A cautious sip: slightly sweet to neutral. Like water with a hint of glucose. You can drink it.
Then the first test under competition conditions at the Alpentour Trophy: Two bottles on the bike. One with "endurance drink", the other with water. In my jersey, two sachets to mix up at the refreshment points. Nothing else. The fear of suffering a nasty hunger attack on the steep ramps around Schladming without bars and gels melts away with each climb. Even at the end of the stage, I still have enough energy to push through the last few metres of altitude. My legs feel good and my stomach also seems stable. Really amazing. The regeneration drink I also ordered tastes a little unusual. With its 800 millilitres, it also takes a bit of effort to drink it down completely in a short space of time directly after the race. But it provides a noticeable feeling of recovery the next day. The tank feels full, the legs ready to perform. Is it really just because of the regeneration powder? Or did the plate of pasta the night before also play a part? That is the big question.
To be clear at this point: Extensive studies and laboratory analyses would be necessary to scientifically prove the effect of sports drinks. Therefore, this can only be a subjective experience report. However, as I have tried all kinds of powders and bars from all the major suppliers at a wide variety of races over the past twenty years, I do believe that I have a certain sensitivity to be able to judge differences and special features, at least in essence. In any case, the other three stages of the Alpentour Trophy went just like the first: I only drank the performance drink and at no time did I have the feeling of a physical collapse. No gradual loss of pressure when the energy reserves were running low, no sudden recovery after frantically gulping down a gel - the alternation of highs and lows that I'm used to. Just the constant, pleasant feeling of power.
Then came the big day, the EBM300: the triple version of Germany's oldest MTB marathon was held for only the second time ever. It was launched to mark the 25th anniversary of the race last year and represents the ultimate step up from the infamous A-distance of the Salzkammergut Trophy, which, with its 211 kilometres and 7119 metres of altitude, quite rightly advertises itself with the slogan "Once to hell and back". The almost 30-kilometre circuit in Seiffen has to be ridden ten times. There is also a 10-kilometre introductory lap. Just under 300 kilometres and almost 9,000 metres in altitude add up in this amazing race. The question of how you look after yourself is almost more decisive for success or defeat than the number of kilometres completed in training. There are only 30 starting places and you have to apply for them. The organisers want to avoid accidents due to overconfidence. In the end, 18 brave riders take on the adventure. A few riders who were already on the starting list withdrew shortly before the race.
I decide to ride the entire race with the loading powder. Two bottles on the bike and topped up every lap. Water in between. And a boiled boiled potato every now and then to keep my stomach full.
The pace is fast right from the start. More restrained than a normal marathon, but still plenty brisk in view of the killer distance to be covered. The problem is the heat in the early stages, as the EBM300 starts at 3pm. Thirsty, I keep reaching for the bottles, both of which are filled with the performance drink. I decided not to take the additional hydration pack with water that I had originally planned so as not to risk back pain. A mistake? I cycle the first 120 kilometres without any problems. In second place. Just behind the leader. Then, in the middle of the fourth lap, I suddenly feel sick from the drink. At some point, my body almost refuses to take it. The reason is immediately clear to me: I have drunk too much of it at too short intervals. The body's carbohydrate intake is limited, it can only absorb around 60 grams per hour, so they say. A rough guide value. Ultimately, it depends on many factors, including the level of training as well as the staggering and composition of the carbohydrates. There are around 60 grams of carbohydrates in a 0.7-litre bottle of exercise drink and I greedily drank two bottles of it per lap - in well under two hours. That was probably a bit too much. So plan B: I only drink water for the next two laps and eat the potatoes that I put in my jersey pocket lap after lap as I pass through the paddock, like other riders eat bars. At some point, I feel better again and I start drinking energy powder again. Interesting: When I only take the occasional sip on the last two laps - I just don't feel like eating any more energy food - I immediately feel a rapid exhaustion. By the last lap, I'm completely empty. But the euphoria of having the finish in sight carries me through the last few kilometres. 18:44 hours, second place. I am over the moon.
My conclusion: I am convinced that the personalised exercise powder prevents performance lows and provides the body with optimum energy without stressing the stomach. A single bottle costs around five euros, which is a lot of money. Especially if you also use the drink during training. In my opinion, however, it is money well spent. Expensive carbon wheels and high-end shocks help to optimise performance. But none of this is of any use if your legs are not perfectly fuelled or your stomach rebels because of bars and gels. Of course, you can also put together your competition nutrition from the range of standard products. However, this requires patience and a willingness to experiment, because you have to try out different things. You should also have the necessary knowledge to use the bars, powders or gels correctly. The customised load powder makes it easy for the athlete. You tell them what you need and they send you the drink powder. Mixed by experts to suit your personal needs. And if the mixture doesn't suit you, just send an email and you'll receive the optimised version shortly afterwards."
Interview with Caroline Rauscher, NFT Sport
Nutrition expert Caroline Rauscher from the Kelheim-based company NFT Sport has made a name for herself in the ultra scene with her customised sports drinks. She knows why competition nutrition is a tricky subject for many athletes.
BIKE: The human body is an impressive system. However, it shows its weaknesses under physical strain. The muscles need energy, but the metabolism is quickly overwhelmed. Isn't the human body made for mountain bike racing?
Caroline Rauscher: Yes, the human body is already made for it. The crux is that you have to adapt the fuel to the type of exercise. It has to get into the muscles. The gastrointestinal tract is also put under greater strain by high levels of physical exertion. Everything is tougher. The demands on the quality of the fuel become higher. They increase with the intensity and duration of the exercise.
Why is it so difficult to get the energy you need during a race?
Of course, there are bikers who also go full throttle on a tour. But in general, the stress level during a race is significantly higher than during training. The situation in a competition is completely different, the stress hormone level alone changes your stomach tolerance. You wolf down your food frantically and don't take your time. And, and, and. The body is not used to this. Many athletes don't pay as much attention to fuelling during training. They simply drive to the petrol station in between and grab a chocolate bar. They don't realise: How much energy do you need during a race? What exactly should you eat? The resulting tendency is to eat everything they can. Always in fear of having a slump. Usually you eat far too much. And then a colourful mixture. Bars, gels, various drinks. The effect on the digestive tract is that the whole system is totally overwhelmed.
The range of carbohydrate concentrates and mineral drinks is huge. Nevertheless, many complain of discomfort. Stomach cramps, nausea, even flatulence. What is the cause?
There are many reasons for this. One is a lack of knowledge about how to eat during a competition. As already mentioned, many people simply shove in whatever they can. The whole colourful mixture. Another reason is that most mainstream products have too many additives. Bars, gels and drinks sell on flavour. There are mango, vanilla, chocolate and even tomato flavoured gels. These are all additives that are used to create the flavours. Even sweeteners are mixed in. This is not unethical. But if you have a sensitive stomach, it can cause problems. The body cannot absorb all carbohydrates in the same way. Take fructose, for example. If you can't tolerate it, it can be the nail in the coffin - to put it bluntly. I like to use fructose, but you have to see whether the customer can tolerate it. You can't say that across the board. That's why everyone gets the mix that's perfect for them.
What is the advantage of a customised stress drink?
I wouldn't recommend anything solid in the race situation. It takes too long to digest. The higher the level of dehydration, the more difficult it is to metabolise food. The advantage of a personalised performance drink is that you get the drink that suits you. Someone who is racing in Malaysia, for example, needs a different electrolyte composition than someone who is travelling in the Alps. If you stick to the individually agreed dosage of our drink, you will be optimally supplied with energy for many hours and the likelihood that your tolerance will be excellent is very high. Our drink is not a Miraculix mixture. It contains similar ingredients to other sports drinks, but all high-end and customised to the athlete's needs. That makes a big difference. With our drink, you can get your performance 1:1 in competition, which is the best way to put it in a nutshell. What is also important is that we do not use any additives and everything is free from genetic engineering.
Can the performance drink completely replace solid food in a marathon?
Yes, completely. One portion of our Hypo1 drink, for example, i.e. one bottle, has around 60 grams of carbohydrates. That's the equivalent of about three energy gels. If you drink this over the course of the race when you feel thirsty, then you don't need anything solid. Just a little water in between and - during long ultra races - a boiled potato, a piece of cake or something similar from time to time. Just for a change in between. Or you can keep yourself supplied with our Pampe. A supply with a very high energy density, therefore small packing volume and extremely fast energy supply. According to our athletes, it takes 60 to 120 seconds for the energy to arrive.
Isn't that more for professional athletes? Who are your customers?
I used to work exclusively in high-performance sport. In an area where money doesn't play a role, but where the best of the best is required. Quality is my top priority. I look after top athletes from 14 different sports. However, the majority of my clients are ambitious amateur athletes. Many triathletes and ultra-runners. I don't have that many mountain bikers yet. We are not yet so well known in the bike scene.
What do you look out for when you mix the powder for a customer?
The first thing I always do is a needs analysis. I let the athlete talk first and see where I can start. What are their goals? How have they been eating so far? And so on. The medical history is also important. Are there any health problems? Are they taking any medication? All of this is recorded precisely. After all, health is always the top priority.
And what does it all cost?
We have a range of products, starting with the Hypo1, an endurance drink for competitions, through to a regeneration drink. I charge 80 euros for the customisation, i.e. the preliminary consultation and the creation of the individual mix. A portion of Hypo1, i.e. a bottle, costs around five euros. Everyone can order the quantity they need.
