I know. My training plan makes me alternate between hard and easy workouts. Fueling easy workouts and rides has significantly improved my recovery from those easy workouts, which means, I can dig deeper during the next workout — which is a hard workout. That is despite upping training volume (I train 4x90 minutes and 1 long ride whose length varies, but is at least 2 hours, typically 3–4 hours. That is up from 3x60 minutes, 1x90 minutes and 1 long ride.) The other effect, which I mentioned, is that my body knows it gets fuel during each and every workout, which is a much more consistent signal than every other workout or twice a week. The last benefit is that I have learnt to fuel intuitively, i. e. I don’t “forget” to take fuel in and I intuitively know to vary the amount based on intensity, how much I have had before the workout and other parameters.
Overall, the effect of fueling correctly in my experience has been a reduction in long-term fatigue. That’s the kind of fatigue you only notice after weeks and weeks of training, the type you can’t shed very quickly and that builds up over long time. Not fueling for me is akin to pushing through a workout that is a bit too hard to be productive: I can do that a few times, but if I tried to do that over the course of several weeks, it’d quickly destroy me.
Who said I was training 12 months a year?
Performance is my goal, but I know about periodized training and I know I cannot peak 12 months per year. So I have been riding the wave, up and down, I put in the work. At the beginning of a season, I don’t compare my numbers to my peak numbers last season, I compare them to the numbers at the same training stage last season. An easy one is my FTP at the start of the new season.
The other huge advantage of fueling the way I do now is that my off-the-bike nutrition doesn’t change much during the entire year. It does not vary (much) by training stage, by volume or intensity. In the past, I’d usually gain weight during my offseason, because my appetite was still geared for the on season. And taking in 3,500 kCal during normal meals when you only need 2,500 kCal takes some getting used to.
I think you misunderstood how I fuel. If you read my posts above, you see that I make sure I have a base and then let my body decide how much it wants to top that off with. I never force fuel into my body, nor do I feel bad for any food I eat during training. I know it is beneficial for me to hit a certain baseline and make sure that I do. But taking in a certain amount of carbs for every ride seems to be have net benefits for performance. Fasted rides do sometimes have their place in training, but as far as I understand, you are then aiming for certain adaptations (such as being able to perform well even when depleted) and not about maximizing performance. Based on what I heard on the podcast and saw/read in other places, including @timpodlogar’s work, it seems clear that most people are able to handle 90–120 g/h and there is a consensus that taking in carbs during endurance exercise is a net positive. Experts like @Dr_Alex_Harrison will tell you (and I believe them) that ideally you want to vary intake a little by intensity. But IMHO that is something you should incorporate after you have gotten used to fueling every ride. And likely you will be doing that yourself anyway.
Indoors, my carb intake varies a little depending on intensity, outdoors it varies quite a bit more depending on duration, etc. Indoors, I usually hit 100 g/h, sometimes a bit more, sometimes a bit less. This morning I didn’t feel so hungry (I had a large dinner last night), so I only took in 73 g/h. But I felt great. My breakfast was also smaller. No biggie. I know why and it is fine. It isn’t important that you slavishly hit numbers every single time no matter how you feel. What is important in my experience is consistency and building habits.