These videos are so nicely edited and commented by you, that it hides how actually hard these races are :D Thank you for the content you create and good luck in upcoming races!
Geweldig Jasper! Heerlijk om te zien en weer even een throwback naar al dat mulle zand. Ik was weer even vergeten hoeveel van die Sahara-stukken we afgereden hebben die dag. Hoewel mijn niveau niet te vergelijken is, geef je me met deze video's altijd mooie input over hoe dingen aan te pakken. En dan is het wel lekker om als toerrijder lekker op het gemak de Maurten in een bidon te kunnen mikken bij een rustpunt 😂 Maar... die Maurten kwam me na een uur of 6 (van de 10 in mijn geval) toch aardig de keel uit. Iets om weer over na te denken voor de volgende! Hopelijk tot volgend jaar! 🥳
Great video as always. Your bartje200 videos are the best every year! When I race I use a 2l hydration pack. I reach around during the race and wheigh it in my hands. Not a perfect steategy but you get an idea if its full, half full or nearly empty. Often I have one bottle on the bike too which I use when the pack is empty. Thats like my last reserve and I know that I have to refill or need to finish soon.
Congrats! Very entertaining! Although I don’t race my bikes it’s nice to hear the strategy involved. That sand looked awful to ride thru! Not feeling well today so it was nice to sit back and watch a new video 😊
Really enjoyed this. These races all look like a lot of fun - the best combination of distance, speed and technical challenge, all while making creative use of the terrain. It got me googling Bartje 200!
great ride Jasper; re; hydration with pack;, 'count your gulps' so I usually go 10 gulp gulp gulp per drink, measure that and see how much you drink in mls, then you'll have a standard to ride to.
At Unbound people only stopped once where they swapped hydration packs. The key is to get hydration packs where you can have gel bottles (like the 125 or 250ml bottles runners use). And only have water in the hydropack.
yeah buddy! Watched it from start to finish 😎 good job on this edit. And give this guy some likes, I know how hard it is to race and shoot content at the same time 👏🏻
I did last years race on the MTB and it was a much better choice. I will do it next year on the MTB again. The cyclocross bike is too hard on the hands and near the end of the race I fell off the bike because I could not pull the brakes anymore. it is a tough race no matter which bike you choose. But this year I did ride with a hydration pack and that was a gamechanger @@Avioto
I don’t race XC but with that Hydration problem I would take a bigger bagpack with two 3l bladders and strap a bottle to my bike. On an 5h enduro ride in that heat I for myself would use up 6-7l.
@@jasperverkuijl well, yes in the beginning it would be heavy. But when you have more resources you will drink more and more often. So it will be lighter faster.
We all perform very differently in the heat. Even the fittest guys can suffer more, some because of their physicality, they sweat more, or they sweat a higher concentration of sodium and others mentally, they just struggle with it being hot. It's the same with the cold! Maybe you should get the sodium levels in your sweat checked. There's a company that sends a kit to you at home. The biggest cause for cramp though isn't dehydration or sodium or magnesium levels. It's simply fatigue!!! Even if all your levels are ok you will most likely still suffer from cramps when you're putting that kind of effort out. But maybe a bike fit on your MTB could help. It the cramps are always in the same place it could be a position issue. Great effort Jasper. F#@ckin awesome dude.
Cheers mate! Yes I’ve been taking care of more sodium in my water and drinking more during my recent race (cape epic) and I think this was a part of the solution. I’m glad you have the info about cramps, most comments will say it’s salt and I always reply it’s probably fatigue. (Like you said) A sweat test would be a good idea. Never done it, still want to do it. 🤙🏻🤙🏻
Cramps are actually not proven to be caused by dehydration ….. i think the usual cause is fatigue 🤷🏼♂️ (Not saying i wasn’t dehydrated after this race though)
Leuke video weer! Kun je niet gewoon wat extra bidonhouders monteren? Bv op zadelpen, bovenbuis of eventueel dual mount houders. Qua gewicht hetzelfde als je camelback want die liters heb je toch al mee
Bro, what a race! Btw. Any solutions to hamstring cramps? I’ve been suffering in my right leg even since a gravel race event where I misjudged hydration BADLY, now whenever I push training load higher, cramps come back…
try add some magnesium Citrate to your diet, 2gram daily (on bike days you could properly have 4gram. Perhaps some Aminio Acid get all these eccentials (BCCA Express) + Citrulline Malate 4-6gram daily (that citrulline malate may be beneficial for muscular endurance). I had that same proplem as you I need to be hydrated before the biking starts like 800-1400ml consumed just before start. Then sipping every 7min or every 4km whatever you prefere.
man, this video is another great one! Perfect storytelling, nice footage, great entertainment! Looking foreward for your next race-video. Good luck in DK
Those videos from races are the best. I can not imagine riding that sandy course in such a pace in hot summer day, not talking about filming it along the way. Nicely done, Jasper 👍
incredible video and commentary! so interesting to hear your train of thought throughout the race. loved the music on this one too! thank you for making these videos!
I simply reach round a lift my pack to check the weight. Try practicing it on a few training rides using your exact race fueling strategy. It works once you get used to the weight. It doesn't have to be exact. Also simply put 500ml in the pack and test how many sips it takes you to down it over a sink etc. That will give you a better feel. Don't bother tracking grams during the race. That's totally wasted mental energy. If the race is 5 hours, simply bring 600grams of carbs in your water combination. Finish it within 15mins of the finish. Aim at 120g an hour for such a long race. You will absolutely need more water. Likely 5 to 6 liters. Some dehydration is to be expected. A kilo or two shouldn't effect your performance. Great work on the vids.
Whenever I do a long ride like this, I carry either tums or mustard packs. It adds some weight, but both help with temporarily relieving cramps. And, I think you would've finished top 3 if it weren't for that guy letting gaps open up costing you energy, and positions.
What a great race report. Idea for tracking water intake. If you want to count sips, put little stickers on your handle bars that you can pull off (make a little pull tab) Every sticker is a certain amount of sips. Or have them correspond a certain time, 30 mins in, 1 sticker should be gone and one sticker is 25 sips. Just throwing out some numbers, but you get the idea :)
that was crazy your dehtdration started to show itself at 140km into the race. Your feed never showed any wheee break that alone shows the intencity in the pace. It also show lack of hydration if nobody needs a whee break. I use electrolytes both on and off the bike infact everyday I use it. I try to consume between 2.5 - 3.7 L on non bike days. I add 700ml per hour when I'm on the bike with Electrolyes. You can get an app for the phone that you could put an alarm on the watch to drink every 7min while racing. Take a normal cup and meassure 300ml now take 3 big slurp I average 100ml per slurp that. So every 7min alarm will give you 8.5 time's per hour = 800ml of fluid. 3.5 hour for the 3l your brought out. And if you filled yourself up before the race started remember those Ironman people the drink so much fluid they almost start to pee when they hit the water just becuse salr water will drain/dehydrate you soooo fast. If you everyday use this lectrolytes you could properly get up to 3.7L daily intake and if you got the max hydrated in the beginning of the race well at least that count for 1-2 hour but still keep drinking each 7min and you wont fade b4 much later. Ps. If you then know due to 30degrees that it's 1400ml from sweating then just take 2 slurp every 7 min.
Try so many sips per 20 minutes. it's easy to tell It's 7:00, 7:20, 7:40, 8:00... It's not that different than a bottle count. You might be able to program your head unit or phone to remind you. It would be so much easier to say okay 5 more sips or whatever the count should be. I can't imagine with focus and fatigue going 111, 112 100 what??? If your sip count is small being off by a couple sips in a 20 minute segment wont be a huge deal. That was fun to watch. Good Luck!!!
Phenomenal effort! Maybe instead of trying to count sips, figure out a sip frequency? Like, "I need a sip every ten minutes", or whatever? Guess it's always gonna be hard to keep hydrated for 7 hours in 30 degree heat anyway!
Damn. Jasper, Your content on YT is one of the best there is. Lot of action, great comment about tactics, nutrition, effort. It's realy inspiring! Thanks for that.
Great vids, love them. keep em coming! For hydration what I do is on the Wahoo head unit I set the a drink and eat alert. The drink alert is every 15 mins, the eat is evert 30 mins. When the alert comes up I take 4 good sips, and clear the alert. So if you don't clear the alert they stack up on top each other to tell you how many you've missed. If you need to be more specific, take a sip and put in a measuring cup. Then work out how many sips it takes to drink what you need for the hour. Good luck!
I'm into gravel racing and hydration in summer is very tricky. I use Maurten as well and need to eat nothing more than some gels, but the problem with it for me is the sodium intake when it is so warm. I use then electrolytes in the camelback and a highly concentrated carbs bottle in the frame
@@jasperverkuijl I understand! You are probably also using Telemetry Overlay, which would take days to just export the videos. Ever thought about outsourcing that part of the video editing? I might be interested for just a shoutout. Let me know ;)
You asked for hydration comments: Tested at Bangor University sports centre…I used 750ml per hour, water, at Plus 27 degrees and at Minus 7 degrees, climate controlled chamber. I was 45, 5ft 6ins and 11st 11lbs. At a recent ride, I used 3lt Camelback, with 5 carb scoops vit C tablet and 2 SIS electrolyte tabs. This lasted me about 4 hrs. Try to get a local Spirts University to do a turbo test to find YOUR hydration demands! Neil, Former WCU Asst National Cycling Coach, Wales, UK.
Did you see Dylan Johnson’s wind tunnel testing? He was actually faster with a hydration pack on his back. Def the best solution if the weight on your back doesn’t ruin you.
It all depends on the rider and the pack, so what he did, does not reflect to myself. Different pack, differen bike, different person. Aerodynamics are too difficult to assume stuff like that. I had increasingly sore back after this race, partly I think from the pack. Also this race lots of accelerations (much more than Unbound) so weight will make a difference…
@@jasperverkuijl true that. I meant to phrase it a little differently. I meant to say that you may well have been faster with hydration pack, and since it’s difficult to carry enough water in a race like this, and stashing water bottle enroute means potentially getting dropped by a group the back pack can be the best option. Great work on the race (and video!) by the way. It looked pretty brutal. Didn’t look like there much in the way of downhills to rest on. Pedaling all day and working hard to push against agains sand grass gravel etc is hard work!
@jesperverkuijl how? to get it right nutrition is key, but there is also gels! that are liquid formula, 125 mm , carry 26 of those have on the hour in 30 minute splits have 4 of those an every hour so 250 mm per 30 minutes. if you sweat heavily you drop 10/60 watts every hour of power due to lack of hydration big issue as i race in Australia so training in summer is always over 30 degrees plus, i lose about 1 litre every hour in sweat so i take that into consideration but try carrying if you have to solo defeat competitors as much fluid formulas you can, an go a 2 litre hydration pack of just water.. to much mix can cause a massive stomach upset. sorry for my illiterate writing
My opinion: I'm not a big fan of the full-suspension bike for this kind of track. This type of bike is good for circuits with big bumps, but on more rolling circuits like this one, there's a big loss of performance. As for tires, there's also a loss of performance with full MTB tires, which can only be justified on greasy surfaces. Here, I would have chosen commuters' bike tires with a smooth center and sidewalls with a more pronounced grip. Now to hydration: To stock up beforehand when storing glycogen, don't forget to drink enough, as it takes 4g of water to store one gram of glycogen. Drinking enough fluids both stores glycogen and increases the body's water reserves. Remember also to ingest sufficient electrolytes during this storage phase to facilitate water storage. Then, for races that long, there's no other choice to either stop to full bottles at some points (telling your mates you'll do so, so they'll be less frightened to stop too, and you'll cooperate afterwards. Or to have people on the side of the road with water, which wasn't possible here.
Well full suspension gives some added comfort for along race like this. In the end, comfort is speed. And I do ride it locked a lot of the time. Tires: there is quite a large difference between Mtb tires and Mtb tires. Likening mentioned in the video, slicks are the fastest on the dry sand but on the ST a little bit of nobs will add grip. The mezcals are a very fast rolling tire. Terrano dry would be another option.
did you wear sunscreen protection. I'd recommend fully factor 50 all over and maybe wear a long sleeve white Jersey. With something beneath that will absorb the sweat. The jersey on it's own will not protect against the UV.
As for nutrition I take sugar/maltodextrin and salt in 250ml soft flask in the pockets. Fluids with some more carbs in a hydration pack and water bottles. Nothing can beat this concerted sugar sip.
Great video!!! For hydration: I have an alert setup on my headset, during middle distance triathlons to make sure I drink enough. But I measure it with bottles...
Gave video, ik zat hier al een tijdje op te wachten. Maar het wachten is beloond 💪🏻 Heb deze editie zelf ook meegedaan 🥵 m’n eerste Bartje 200 en meteen een bloed hete/zware. Vraagje: waar dienen de nummers die je op je frame hebt geplakt voor? Die bij het stuur?
Als je nog iemand nodig hebt voor 2025, laat het dan weten. Ik ben sinds kort weer helemaal aan het mountainbiken geslagen en train/fiets 3x in de week. Ik ben nog lang niet toe aan bartje, maar lijkt me wel tof om langs de kant te staan het te bekijken en jou te helpen. Groetjes, Malissa :)
Crazy performance under such conditions to ride so long and fast and then with the cramps also up to the goal! My absolute respect you dutch bike machine 😄✌🏻
brilliant video jasper, this race looks like so much fun!!!!!! i will be studying in the Netherlands next year and i'm wondering if there are any ways to hire a carbon road bike long term from a bike shop or other service? or am i better off buying a bike secondhand and then selling it before i leave for home? TIA
Just buy one mate! Renting isn’t with it. For a year you can easily make it worth!! The prices online of a rimbrake roadbike is so low, you can just buy one and use it.
Mooi gereden, zware race... te weinig vocht doet gekke dingen met je lichaam. Zodra ik te weinig vocht binnen heb gekregen is kramp het eerste wat er opsteekt. Maar mooi gereden.
I'd always assumed you had liquid ingestion issues when riding hard - hence drinking so little. If not, then you've been drinking way too little forever, yeah. I doubt the app is accurate; I.E. too high as you're likely permanently dehydrated and your body is used to it. Also typically your sweat rate would fall off significantly during a sustained effort, even with lots of hydration (your body doesn't want to dessicate itself). But it's a better guide than 500ml for sure, and if you're not budgeting at least 1L an hour for the first 5 hours of a race like this you're guaranteed to crack horribly in warm weather.
I don’t think I’m permanently dehydrated, since I drink plenty off the bike too. It’s just a logistical thing for long races like this simply not able to fill up enough during. Last year I actually did fine after 7 hours with the same 500ml/h fluid intake plan so it’s not always a problem 🤷🏼♂️
Loved the video as always, just such good positive energy. But saying "I was perfectly prepared" when you bring 3L of Water for a 7h race in the heat... Wel not sure about that one. Also: Maurten not really perfect for Camelback, its better in bottles so you can quickly give it a shake to have even distribution of the carbs in the drink. Ride more with it to test out ;)
At that moment i prepared 100% to the best of my knowledge. Like I explain in the video, the epiphany didn’t came till AFTER this race! Last year it was warm and I did fine with 500ml/h so it’s not per definition wrong.. I mixed the Maurten the night before so it was perfectly mixed and no sag at the bottom at all so no problems with that. Depends a lot on the water you use for it too!
Yeah man super boring. Never got bored so much as during this 7 hours! As you can clearly see in the video, it’s even less exciting than watching grass grow. See you on the next one
Super fun to watch 🔥! Will be revisiting this one like the 2021 and 2022 bartje. Next year top 5! Liked the music of the 2021 and 2022 bartje better, because of the more energetic and hype music. Are you planning to ride the Drenthe 200 this year?
Nicely entertaining. Thank you for your efforts. BH looks a nice bike however not my choice for anything other than xco discipline. Pre requisite for any long race particularly self supported is minimum two bottle holders capable of fitting 750mm bottles. Keep up the great work👍
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LET ME KNOW IF THIS VIDEO WAS HELPFULL OR ENTERTAINING! (or both 😉) 👇
Entertaining for sure!
Both
Both!
Entertaining!
Both mate, can't wait to watch the Haute series
These videos are so nicely edited and commented by you, that it hides how actually hard these races are :D Thank you for the content you create and good luck in upcoming races!
🙏🏻🙏🏻 thanks.
Yeah it’s pretty hard haha
How you are doing all this cinematography WHILE RACING ... is beyond me! You're a beast!
Riding with 2 brains at the same time! 🙌🏻
Geweldig Jasper! Heerlijk om te zien en weer even een throwback naar al dat mulle zand. Ik was weer even vergeten hoeveel van die Sahara-stukken we afgereden hebben die dag. Hoewel mijn niveau niet te vergelijken is, geef je me met deze video's altijd mooie input over hoe dingen aan te pakken. En dan is het wel lekker om als toerrijder lekker op het gemak de Maurten in een bidon te kunnen mikken bij een rustpunt 😂
Maar... die Maurten kwam me na een uur of 6 (van de 10 in mijn geval) toch aardig de keel uit. Iets om weer over na te denken voor de volgende!
Hopelijk tot volgend jaar! 🥳
Lekker man!
Ik ga echt goed op Maurten. Kan het eindeloos drinken. Misschien kan je tailwind of beta fuel eens proberen
Great video as always. Your bartje200 videos are the best every year!
When I race I use a 2l hydration pack. I reach around during the race and wheigh it in my hands. Not a perfect steategy but you get an idea if its full, half full or nearly empty. Often I have one bottle on the bike too which I use when the pack is empty. Thats like my last reserve and I know that I have to refill or need to finish soon.
Congrats! Very entertaining! Although I don’t race my bikes it’s nice to hear the strategy involved. That sand looked awful to ride thru! Not feeling well today so it was nice to sit back and watch a new video 😊
Loose sand is the worst!
Glad you could enjoy my video again today! Maybe next paining is me on the Mtb?
I have a few in the works 😁
Really enjoyed this. These races all look like a lot of fun - the best combination of distance, speed and technical challenge, all while making creative use of the terrain. It got me googling Bartje 200!
Glad you enjoyed it!
At 2’45´´ the cliché of the Dutchman with his caravan 😅😅.
Congrats Jasper
great ride Jasper; re; hydration with pack;, 'count your gulps' so I usually go 10 gulp gulp gulp per drink, measure that and see how much you drink in mls, then you'll have a standard to ride to.
That race looked both brutal and incredibly fun at the same time. Great video.
It was!
At Unbound people only stopped once where they swapped hydration packs. The key is to get hydration packs where you can have gel bottles (like the 125 or 250ml bottles runners use). And only have water in the hydropack.
yeah buddy! Watched it from start to finish 😎 good job on this edit. And give this guy some likes, I know how hard it is to race and shoot content at the same time 👏🏻
Thanks Jeroen!🙌🏻
Brutal day ! 👊🏼 Great video
Great video!, I also did this year's race but made the wrong bike choice (Cyclocross), which was HELL. Well done on a great result.
Which bike is the right choice though?
I did last years race on the MTB and it was a much better choice. I will do it next year on the MTB again. The cyclocross bike is too hard on the hands and near the end of the race I fell off the bike because I could not pull the brakes anymore. it is a tough race no matter which bike you choose. But this year I did ride with a hydration pack and that was a gamechanger @@Avioto
That must have been tough hehe….. you need those wide tires!
I don’t race XC but with that Hydration problem I would take a bigger bagpack with two 3l bladders and strap a bottle to my bike.
On an 5h enduro ride in that heat I for myself would use up 6-7l.
6 liters/kilo’s on your back for the entire ride……
I already had massive back pain after this..
@@jasperverkuijl well, yes in the beginning it would be heavy. But when you have more resources you will drink more and more often. So it will be lighter faster.
We all perform very differently in the heat. Even the fittest guys can suffer more, some because of their physicality, they sweat more, or they sweat a higher concentration of sodium and others mentally, they just struggle with it being hot. It's the same with the cold! Maybe you should get the sodium levels in your sweat checked. There's a company that sends a kit to you at home. The biggest cause for cramp though isn't dehydration or sodium or magnesium levels. It's simply fatigue!!! Even if all your levels are ok you will most likely still suffer from cramps when you're putting that kind of effort out. But maybe a bike fit on your MTB could help. It the cramps are always in the same place it could be a position issue. Great effort Jasper. F#@ckin awesome dude.
Cheers mate!
Yes I’ve been taking care of more sodium in my water and drinking more during my recent race (cape epic) and I think this was a part of the solution.
I’m glad you have the info about cramps, most comments will say it’s salt and I always reply it’s probably fatigue. (Like you said)
A sweat test would be a good idea. Never done it, still want to do it. 🤙🏻🤙🏻
incredible effort, nice!!
Another great video Jasper! On a side note, cramps are usually caused by dehydration. For a 200km MTB race you definitely didn´t drink enough.
Cramps are actually not proven to be caused by dehydration …..
i think the usual cause is fatigue 🤷🏼♂️
(Not saying i wasn’t dehydrated after this race though)
@@jasperverkuijltechnically they are caused by mineral and electrolyte imbalance. Which is directly correlated with dehydration.
@@lukarus4998the science doesn’t back that up
Awesome vid. I had forgotten how tough the conditions were on that day (And I only did the 100k). Impressed by your mental toughness during the ride 💪
SUPER TOUGH!!
Like I said, you tent to forget the Shitty parts 😉
maybe, if you like take 10 sips every 5 min it will work better with the water problem.
Love your content man one day we will ride together!
Leuke video weer! Kun je niet gewoon wat extra bidonhouders monteren? Bv op zadelpen, bovenbuis of eventueel dual mount houders. Qua gewicht hetzelfde als je camelback want die liters heb je toch al mee
Is niet heel makkelijk op een Carbon frame en een dropper post…🤷🏼♂️
Bro, what a race! Btw. Any solutions to hamstring cramps? I’ve been suffering in my right leg even since a gravel race event where I misjudged hydration BADLY, now whenever I push training load higher, cramps come back…
No solution.
Maybe you need significant rest ?
try add some magnesium Citrate to your diet, 2gram daily (on bike days you could properly have 4gram. Perhaps some Aminio Acid get all these eccentials (BCCA Express) + Citrulline Malate 4-6gram daily (that citrulline malate may be beneficial for muscular endurance).
I had that same proplem as you I need to be hydrated before the biking starts like 800-1400ml consumed just before start. Then sipping every 7min or every 4km whatever you prefere.
Te kicke hee, respect!!!
man, this video is another great one!
Perfect storytelling, nice footage, great entertainment!
Looking foreward for your next race-video.
Good luck in DK
Thanks mate. Please share it🙌🏻🙏🏻
Ja kan een sticker maken. Net zo als bij de pros op de weg maar dan niet met een bidon maar met hoeveel slokjes per keer je moet nemen.
Those videos from races are the best. I can not imagine riding that sandy course in such a pace in hot summer day, not talking about filming it along the way. Nicely done, Jasper 👍
Thanks mate! It was tough indeed 🥵🔥
Thank you for putting the time into making another great video.
Thanks for commenting!🙏🏻
What an awesome video! Congratulations for holding it together and finishing strong in what was clearly very tough conditions!
incredible video and commentary! so interesting to hear your train of thought throughout the race. loved the music on this one too! thank you for making these videos!
Thanks!
I simply reach round a lift my pack to check the weight. Try practicing it on a few training rides using your exact race fueling strategy. It works once you get used to the weight. It doesn't have to be exact. Also simply put 500ml in the pack and test how many sips it takes you to down it over a sink etc. That will give you a better feel. Don't bother tracking grams during the race. That's totally wasted mental energy. If the race is 5 hours, simply bring 600grams of carbs in your water combination. Finish it within 15mins of the finish. Aim at 120g an hour for such a long race. You will absolutely need more water. Likely 5 to 6 liters. Some dehydration is to be expected. A kilo or two shouldn't effect your performance. Great work on the vids.
That move to cut the (not) chasign teammate's wheel was no beueno-- cooler head need to prevail.
True. He apologized after
Everytime i had cramps, i just kick using the leg thats cramping. Works everytime for me.
You kick yhe cramps away? They fly or fall out of your legs?
@@jasperverkuijl i mean, works for me, but the residual pain is gonna be there, and there's a high possibility the cramps come back haha.
Whenever I do a long ride like this, I carry either tums or mustard packs. It adds some weight, but both help with temporarily relieving cramps.
And, I think you would've finished top 3 if it weren't for that guy letting gaps open up costing you energy, and positions.
Welke temperaturen aanrader voor mtb 200 km in zuid Limburg 😅😊
Is dit een vraag?
What a great race report. Idea for tracking water intake. If you want to count sips, put little stickers on your handle bars that you can pull off (make a little pull tab) Every sticker is a certain amount of sips. Or have them correspond a certain time, 30 mins in, 1 sticker should be gone and one sticker is 25 sips. Just throwing out some numbers, but you get the idea :)
Good idea!
Or X amount of sips per 10 mins? 🙂
that was crazy your dehtdration started to show itself at 140km into the race.
Your feed never showed any wheee break that alone shows the intencity in the pace.
It also show lack of hydration if nobody needs a whee break.
I use electrolytes both on and off the bike infact everyday I use it.
I try to consume between 2.5 - 3.7 L on non bike days. I add 700ml per hour when I'm on the bike with Electrolyes.
You can get an app for the phone that you could put an alarm on the watch to drink every 7min while racing.
Take a normal cup and meassure 300ml now take 3 big slurp I average 100ml per slurp
that. So every 7min alarm will give you 8.5 time's per hour = 800ml of fluid.
3.5 hour for the 3l your brought out. And if you filled yourself up before the race started remember those Ironman people the drink so much fluid they almost start to pee when they hit the water just becuse salr water will drain/dehydrate you soooo fast.
If you everyday use this lectrolytes you could properly get up to 3.7L daily intake and if you got the max hydrated in the beginning of the race well at least that count for 1-2 hour but still keep drinking each 7min and you wont fade b4 much later.
Ps. If you then know due to 30degrees that it's 1400ml from sweating then just take 2 slurp every 7 min.
Try so many sips per 20 minutes. it's easy to tell It's 7:00, 7:20, 7:40, 8:00... It's not that different than a bottle count. You might be able to program your head unit or phone to remind you. It would be so much easier to say okay 5 more sips or whatever the count should be. I can't imagine with focus and fatigue going 111, 112 100 what??? If your sip count is small being off by a couple sips in a 20 minute segment wont be a huge deal. That was fun to watch. Good Luck!!!
Phenomenal effort!
Maybe instead of trying to count sips, figure out a sip frequency? Like, "I need a sip every ten minutes", or whatever? Guess it's always gonna be hard to keep hydrated for 7 hours in 30 degree heat anyway!
What a story! :)
Damn. Jasper, Your content on YT is one of the best there is. Lot of action, great comment about tactics, nutrition, effort. It's realy inspiring! Thanks for that.
Thanks dude! Working hard on it to be top notch. 🤙🏻
Great vids, love them. keep em coming! For hydration what I do is on the Wahoo head unit I set the a drink and eat alert. The drink alert is every 15 mins, the eat is evert 30 mins. When the alert comes up I take 4 good sips, and clear the alert. So if you don't clear the alert they stack up on top each other to tell you how many you've missed. If you need to be more specific, take a sip and put in a measuring cup. Then work out how many sips it takes to drink what you need for the hour. Good luck!
👍🏻👍🏻👍🏻 thanks mate
forgot to mention magnesium in that drink =2-3gram
the cramping you get at 170-175km is lack of fluid
Keep going. Really really nice content!!!!!!!
great video, great ride, and your narration is really good
Excellent video and commentary as usual.
Dude this was fun to watch, thank you for working hard and giving us good entertainment.
Mate, thanks for the reply! Please share it with some cycling buddies that would be awesome 🙌🏻🙌🏻
I'm into gravel racing and hydration in summer is very tricky. I use Maurten as well and need to eat nothing more than some gels, but the problem with it for me is the sodium intake when it is so warm. I use then electrolytes in the camelback and a highly concentrated carbs bottle in the frame
The Maurten also contains electrolytes but I guess with very high sweat rate you may need more of it
Amazing video, technical skills, power, dedication, a pleasure to watch 🙂. Keep going Jasper 💪🚴
🙌🏻🙌🏻🙌🏻🙏🏻
One good trick is to have a 2nd camel pack at a feed station ready to throw on. Especially if you don't have a support crew! Awesome race report ;)
There is no way I can get that to the feedzone and leave it there. There is only the general food for everyone
For drinking and eating Inset timers on my bike computer!
Great vid! No data overlays today?
No. I shoot short clips for 7 hours long. Every clip needs to be synchronized to the gpx file. It would be endless work and impossible to figure out
@@jasperverkuijl I understand! You are probably also using Telemetry Overlay, which would take days to just export the videos. Ever thought about outsourcing that part of the video editing? I might be interested for just a shoutout. Let me know ;)
@@jasperverkuijl What device can shoot 7 hours btw!?
You asked for hydration comments: Tested at Bangor University sports centre…I used 750ml per hour, water, at Plus 27 degrees and at Minus 7 degrees, climate controlled chamber. I was 45, 5ft 6ins and 11st 11lbs. At a recent ride, I used 3lt Camelback, with 5 carb scoops vit C tablet and 2 SIS electrolyte tabs. This lasted me about 4 hrs. Try to get a local Spirts University to do a turbo test to find YOUR hydration demands! Neil, Former WCU Asst National Cycling Coach, Wales, UK.
Thanks 🙏
Did you see Dylan Johnson’s wind tunnel testing? He was actually faster with a hydration pack on his back. Def the best solution if the weight on your back doesn’t ruin you.
It all depends on the rider and the pack, so what he did, does not reflect to myself. Different pack, differen bike, different person. Aerodynamics are too difficult to assume stuff like that.
I had increasingly sore back after this race, partly I think from the pack.
Also this race lots of accelerations (much more than Unbound) so weight will make a difference…
@@jasperverkuijl true that. I meant to phrase it a little differently. I meant to say that you may well have been faster with hydration pack, and since it’s difficult to carry enough water in a race like this, and stashing water bottle enroute means potentially getting dropped by a group the back pack can be the best option.
Great work on the race (and video!) by the way. It looked pretty brutal. Didn’t look like there much in the way of downhills to rest on. Pedaling all day and working hard to push against agains sand grass gravel etc is hard work!
Come and join in UAE 🇦🇪 ABU DHABI gran Fondo this coming November 👌
Wasn’t planning a 🇦🇪 trip this fall but maybe another time!👍🏻
@jesperverkuijl how? to get it right nutrition is key, but there is also gels! that are liquid formula, 125 mm , carry 26 of those have on the hour in 30 minute splits have 4 of those an every hour so 250 mm per 30 minutes. if you sweat heavily you drop 10/60 watts every hour of power due to lack of hydration big issue as i race in Australia so training in summer is always over 30 degrees plus, i lose about 1 litre every hour in sweat so i take that into consideration but try carrying if you have to solo defeat competitors as much fluid formulas you can, an go a 2 litre hydration pack of just water.. to much mix can cause a massive stomach upset. sorry for my illiterate writing
I have no issues with my stomach, even with 110-130gr carbs /hour
Taking that many gels would not be really possible for 7 hours of racing 🤓
My opinion:
I'm not a big fan of the full-suspension bike for this kind of track. This type of bike is good for circuits with big bumps, but on more rolling circuits like this one, there's a big loss of performance.
As for tires, there's also a loss of performance with full MTB tires, which can only be justified on greasy surfaces. Here, I would have chosen commuters' bike tires with a smooth center and sidewalls with a more pronounced grip.
Now to hydration:
To stock up beforehand when storing glycogen, don't forget to drink enough, as it takes 4g of water to store one gram of glycogen. Drinking enough fluids both stores glycogen and increases the body's water reserves.
Remember also to ingest sufficient electrolytes during this storage phase to facilitate water storage.
Then, for races that long, there's no other choice to either stop to full bottles at some points (telling your mates you'll do so, so they'll be less frightened to stop too, and you'll cooperate afterwards. Or to have people on the side of the road with water, which wasn't possible here.
Well full suspension gives some added comfort for along race like this. In the end, comfort is speed.
And I do ride it locked a lot of the time.
Tires: there is quite a large difference between Mtb tires and Mtb tires. Likening mentioned in the video, slicks are the fastest on the dry sand but on the ST a little bit of nobs will add grip. The mezcals are a very fast rolling tire. Terrano dry would be another option.
did you wear sunscreen protection.
I'd recommend fully factor 50 all over and maybe wear a long sleeve white Jersey.
With something beneath that will absorb the sweat. The jersey on it's own will not protect against the UV.
Baselayer is too hot in this weather.
I remember that from last year... oo yeahhhh
As for nutrition I take sugar/maltodextrin and salt in 250ml soft flask in the pockets. Fluids with some more carbs in a hydration pack and water bottles. Nothing can beat this concerted sugar sip.
hele mooie lange video! mooi gemaakt 🙂 Het was een feest van herkenning die bartje 200, wat was het warm. Klasse prestatie
🙏🏻
Great video!!! For hydration: I have an alert setup on my headset, during middle distance triathlons to make sure I drink enough. But I measure it with bottles...
Super vette video!
Perhaps just calculate how many sips u need every x minutes. This way u don't need to keep track of the entire 6 hrs.
Yeah something like that
Fill your bottle with water from the Camelbak during the race 🧐
How you think that would work?
i did be your Soigneur. If you race more in the München area. ^^
Jasper, do you use screen protector on your 840?
No
Hi Jasper, what kind of Camelbak did you wear ? Was it Lobo ?
Camelbak 3litwr. No idea
Great stuff! I like your videos and the comments! Go ahead! :-)
It hurts just from looking at it 😂 who tf takes a Gravel bike on a route like that 🤦♂️
There is always a few 🤪
Mtb racing on totally flat terrain is so strange to me. Means you have to pedal the whole time 😢
Hahaha yes! It’s SUPER hard. The loose sand is like climbing or worse, and there is never a downhill 🔥🥵
You are a legend, jasper! 🙌
Jasper you do amazing
Can you please add an overlay of speed and cadence, so that i an also practice like you...
Ride 30km/hour average for 7 hours on a Mtb course. That’s basically it!🤪
Steeds weer zin in mtb rit na dit soort video's ❤
Vlammen!
Is underwear under jersey for such a hot day really beneficial?
No it’s not. That’s why I didn’t wear any.
In hot weather, wear as little as possible. All the nonsense about baselayers keeping you cool is nonsense.
Or these tyres. Rolling resistance is a huge factor and you have such nice tracks there with no thorns
Use a drone for mid air water refueling, just like airplanes!
😅
Gave video, ik zat hier al een tijdje op te wachten. Maar het wachten is beloond 💪🏻 Heb deze editie zelf ook meegedaan 🥵 m’n eerste Bartje 200 en meteen een bloed hete/zware.
Vraagje: waar dienen de nummers die je op je frame hebt geplakt voor? Die bij het stuur?
Dat waren de afstanden waar de feedzones waren.
How can i send a picture to u
Not even video, but every sound of the switches and breathe are much important!😊
Als je nog iemand nodig hebt voor 2025, laat het dan weten. Ik ben sinds kort weer helemaal aan het mountainbiken geslagen en train/fiets 3x in de week. Ik ben nog lang niet toe aan bartje, maar lijkt me wel tof om langs de kant te staan het te bekijken en jou te helpen. Groetjes, Malissa :)
👍🏻👍🏻👍🏻👍🏻
Hi Jasper. What tyres did u use?
Mezcal 2.35
you dont run on food or sleep you run on pure mental strength
🙌🏻power of the mind is bigger than you think
Crazy performance under such conditions to ride so long and fast and then with the cramps also up to the goal! My absolute respect you dutch bike machine 😄✌🏻
thanks mate!
Congratulations and thank you for the excellent video.
Nice video, I got al little motion sickness though 😂
🤢
Gave video! Cool om eens zo’n race door jouw ogen mee te maken
Heb je m’n andere races ook gezien??
brilliant video jasper, this race looks like so much fun!!!!!!
i will be studying in the Netherlands next year and i'm wondering if there are any ways to hire a carbon road bike long term from a bike shop or other service? or am i better off buying a bike secondhand and then selling it before i leave for home? TIA
Just buy one mate! Renting isn’t with it. For a year you can easily make it worth!! The prices online of a rimbrake roadbike is so low, you can just buy one and use it.
Mooi gereden, zware race... te weinig vocht doet gekke dingen met je lichaam. Zodra ik te weinig vocht binnen heb gekregen is kramp het eerste wat er opsteekt. Maar mooi gereden.
🙏🏻
8th place is good
any videos from haute route coming?
Yes off course! But it takes a long time to edit.
I’ve got L’etap Denmark first. Than HR
@@jasperverkuijl great 😃😃 keep doing a amazing job
Mate¡, You did your best but the hydration failed. My respect.
Never too late to learn
@@jasperverkuijl ride fast and live slow
I'd always assumed you had liquid ingestion issues when riding hard - hence drinking so little. If not, then you've been drinking way too little forever, yeah. I doubt the app is accurate; I.E. too high as you're likely permanently dehydrated and your body is used to it. Also typically your sweat rate would fall off significantly during a sustained effort, even with lots of hydration (your body doesn't want to dessicate itself). But it's a better guide than 500ml for sure, and if you're not budgeting at least 1L an hour for the first 5 hours of a race like this you're guaranteed to crack horribly in warm weather.
I don’t think I’m permanently dehydrated, since I drink plenty off the bike too. It’s just a logistical thing for long races like this simply not able to fill up enough during.
Last year I actually did fine after 7 hours with the same 500ml/h fluid intake plan so it’s not always a problem 🤷🏼♂️
Loved the video as always, just such good positive energy. But saying "I was perfectly prepared" when you bring 3L of Water for a 7h race in the heat... Wel not sure about that one. Also: Maurten not really perfect for Camelback, its better in bottles so you can quickly give it a shake to have even distribution of the carbs in the drink. Ride more with it to test out ;)
At that moment i prepared 100% to the best of my knowledge. Like I explain in the video, the epiphany didn’t came till AFTER this race!
Last year it was warm and I did fine with 500ml/h so it’s not per definition wrong..
I mixed the Maurten the night before so it was perfectly mixed and no sag at the bottom at all so no problems with that. Depends a lot on the water you use for it too!
wtf 200 km on flat land? boring as hell
Yeah man super boring. Never got bored so much as during this 7 hours! As you can clearly see in the video, it’s even less exciting than watching grass grow.
See you on the next one
Super fun to watch 🔥! Will be revisiting this one like the 2021 and 2022 bartje. Next year top 5!
Liked the music of the 2021 and 2022 bartje better, because of the more energetic and hype music.
Are you planning to ride the Drenthe 200 this year?
Not sure yet about the winter race!
Nicely entertaining. Thank you for your efforts. BH looks a nice bike however not my choice for anything other than xco discipline. Pre requisite for any long race particularly self supported is minimum two bottle holders capable of fitting 750mm bottles.
Keep up the great work👍
The new bh Lynx model has 2 bottle cages!🙌🏻🙏🏻
Amazing race. Add speed in km/h will be a Good idea 😜