Author: paschmann

The SAP Community

paschmann

Reminiscing and looking back on this, its strange to think that I have had a SAP Community or Forum account since my late teens … Multiple TechEd events, talks, blogs, being a SAP Mentor, a job at SAP, friends, colleagues, and most recently a part of the SAP Champion program has been a personally rewarding commitment over the last 20 odd years … #timeflies

https://people.sap.com/paul.aschmann

DIY: Endurance Fuel

paschmann

There are a ton of different endurance fuels on the market. Gels, Gu’s, Chews and Powders make up the majority of the form factors, but ultimately you can make many of them at home, for a fraction of the cost. In terms of efficacy, the DIY versions is identical, if not better, due to knowing the exact ingredients and their source. After spending way too much money buying, I decided to mix my own allowing me to customize the ratios of ingredients for my specific needs.

The primary fuel source for endurance athletes (exercise lasting over 1.5 to 2 hours) is Carbohydrates and the “purest” form of CHO is Sugar. Recent research shows that the human body can absorb between 60 – 90g of Carbohydrates per hour. Traditionally this was thought to be much lower (around 60g), but when splitting up different fuel types into fructose and glucose, it allows a variety of intestine transporters to absorb the carbs in parallel. read more

Running Notes

paschmann

LTHR

Zone 1: Less than 85% of LTHR – 136

Zone 2: 85–89% of LTHR – 136 – 143

Zone 3: 90–94% of LTHR – 144 – 150

Zone 4: 95–99% of LTHR – 151 – 158

Zone 5a: 100–102% of LTHR – 159 – 163

Zone 5b: 103–106% of LTHR – 163 – 170

Zone 5c: More than 106% of LTHR – 170+