This past weekend I did back to back 3 hr/54mi rides (200 and 175 TSS) and logged my nutrition. I mostly road tempo on the flats with threshold and VO2 efforts on the climbs.
There’s been a lot of recent talk about what the body can handle and after the ride I was surprised to see I took in around 100g carb/hr. I felt great and probably could have eaten another gel or two.
1 SiS Beta Fuel sachet (320cal/80g carb)
1 package of Nature’s Bakery Blueberry Bars (200cal/38g carb)
2 SiS gels (87cal/22g carb)
1 banana (90cal/25-30g carb)
1 applesauce pouch (80cal/20g carb)
1 pack Nature’s Path Organic Apple Cinnamon toaster pasty (420cal/78g carb)
Cal total: ~1200 / Carb: ~300
Cal burned: ~2730