Day to Day Energy Boost: Glycerine 10-30ml/litre, diet cordial or soft drink quantity to taste (I use diet lemonade), water – play around with proportions to suit your own taste but make sure you get sufficient glycerine in to suit your energy requirements.
Sports Drink for Training and Competition: Glycerine 10-40ml/litre depending on energy requirement, SHOTZ Electrolyte Tablet (Sugar Free) 1 tab/500ml – I tend to use 1 tab for a 600-700ml bike biddon, water – play around with proportions to suit your own taste but make sure you get sufficient glycerine in to suit your energy requirements.
With both it’s important to remember the following rules:
- No more than 50ml glycerine per day.
- Don’t use Electrolyte Tablets for day to day drinks – there’s too much salt. You can find Shotz info here:- http://shotz1.com/products/shotz-electrolyte-tablet/
- During training and competition I have 1 bottle of sports drink and 1 bottle of water