I rested Friday & Saturday so fatigue I don’t think so. Illness I can’t be 100% sure but I don’t feel like I’m getting sick. Like I said, on other days with extra malto I never had this issue….
Do you let your power meter computer show u the immediate power output or a f.e. 3s average ?
Maybe I’m spending so much time outside of Z2 bc I have my settings set to a 3s avg of my power.
Muscle degeneration may result if your protein intake is too low. Since you don’t (want to) take any protein in while riding, that’s something you need to consider for your off-the-bike nutrition.
If you are new to nutrition, I can recommend an app by @Dr_Alex_Harrison called Saturday. It will help you figure out nutrition strategy based on your goals, intensity and how much your gut can handle. It also includes a community and he is very helpful and responds directly. The 80 g/hour figure is just a baseline.
In practice, overfueling is not a thing you need to worry about (even at >150 W). Fuel intake is limited by feeling full, perhaps GI distress, especially over long durations (>3 hours). You may find it weird to “eat so much”, but it is something you need to train as well.
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II hear you and in isolation, that would be true, however currently i am prominently (last 3 months) in a calorie deficit at the moment successfully losing around 500 gram of body fat per week, whilst maintaining high activity levels, so the numbers cant be far from wrong. I am specifically fuelling per activity. Yes there will be some glycogen around, there has to be, but is far from a full load.
Also comparable numbers can be seen in my data on 4-7 day events. Glycogen certain does not last that long
30 min actually isn’t that bad.
Best to either extend that all the way to 2.5-3 hours, or perhaps even shorter, like 15 minutes.
45min-2 hours is no man’s land where you’re going to feel really sluggish.
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You are missing one important thing: how do you think your body uses fat as energy source? It converts it into glycogen. The corollary of that is that you can convert sugar into fat. That’s why you can get fat on drinking coke (essentially water plus sugar).
Your fat utilization is usually much lower than you think and has nothing to do with a calorie deficit. During vigorous exercise your body will strongly prefer existing glycogen over fat.
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Most have quite a low maximum fat oxidation rate. In ultra endurance athletes fat ox rates of 1.64g/ min ( ~ 98g / hour) have been seen at 70% of VO2 max. That works out at - 880 calories per hour from fat stores, subject to efficiencies.
Overnight via gluconeogenesis - yes.
Acutely while exercising - no.
Is my understanding.
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Sorry, I don’t believe that to be correct. please review the The Krebs cycle. fatty acids are broken down through a number of steps to directly produce ATP
You are perhaps thinking of gluconeogenesis when protein is broken down to produce glucose. however even this produces very little glycogen, because the hormones the convert to glycogen switch off the gluconeogenesis process.
J
I don’t know. I’ve never really had a problem with this. I’ve bonked one time, the ride had sprints and attacks and sitting around and took a total of 6 hours (I bonked at 97 miles) and I had one 200 calorie bar. I burned 4100 calories on the ride. I think I bonked because the ride ended after lunch time. 
I’d be more inclined to think you had a hydration (or electrolyte) problem than a fuel problem. Unless you are chronically underfed.
edit to add. I do 2.5 - 3 hour rides nearly every day that burn 2000-2500 calories total and consume a max of 200 calories an hour (mostly to keep my stomach used to it). Most training rides I consume less than 100 calories an hour.
Your taking far more than I eat. I tend not to carry any food on rides exceeding 2 hours but that is mainly because whilst I they are regenerating slowly my hands were wrecked by chemotherapy and instead I take carbs in from the bottle. I’ll usually have a 39g sachet of porridge before the ride (creature of habit) and one 650 ml bottle on our regular ride 56 km (35 miles) to the cafe (56km) and circa 80-100km (50-62 miles) home with a pub stop circa 12-15km (7.5 - 9miles) from the end. For what I do I find thats more than enough though and I’ve occasionally (regularly when I was younger, lol) extended it to 160km (100miles) as its flat terrain round here.
Edit: Conversion Fail Sorted 
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Yes, I am thinking of gloconeogenesis, but as far as I understand, you can’t just produce glucose from protein, but also fats. Taken from here:
Again, ask yourself why you can get fat on drinking just soda (= sugar, essentially no fat). It is because you can convert glucose into fat — and vice versa.
No. Fat doesn’t convert into glycogen, at least not in any appreciable amounts unless you are only eating fat and nothing else. It generally gets oxidized, broken down and used to create things like sex hormones, or stored as fat. You generally WILL NOT get fat by just eating sugary fruit, drinking juice, or otherwise eating refined sugar. Your body can convert excess sugar into fat, but it’s really a last resort, and it probably not very much of it even when it happens. It’s not an efficient operation, and your body doesn’t want to do it. It would rather store it as glycogen, so unless you are totally topped off on glycogen (which is doubtful if you train a decent amount), it’s not getting converted to fat. If you eat a diet that’s in excess of 1000 calories daily, more than 98% of the fat you store is created from the fat you ate, not the carbs. Hope this clears things up…
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Fat and carbohydrate overfeeding in humans: different effects on energy storage - PubMed.
Just gonna put that there. (that was literally the first study in the search results)
Is that you Durian Rider?? He’s been preaching this since I started watching his stuff on youtube back in 2013.
Please god no
Not sure why anyone would support that colossal waste of good oxygen.
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I personally don’t take issue with him. His delivery is 100% just for clicks, but I’m not against a lot of the stuff he’s saying once your sift through all the sludge he spews.
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I’m glad you posted this one. I’ve ready it before, and it helps prove my point. Also why you need to understand the context, not just read the summary. ALL subjects were fed a fairly high fat diet (36%) at baseline. The lean group was given around 105-110 grams of fat at baseline, and continued to consume the same amount of fat while adding an extra 330 grams of carbs per day, or adding an additional 146 grams of fat (yes, a total of 250 grams of fat per day). The study doesn’t say that the carbs were converted to fat, only that the subjects gained fat. Of course they did, 105 grams (or 250) is a LOT of fat, and easily stored as fat when in a high calorie surplus.
The study I’m referencing actually tagged the carbs and fat being ingested and found that 98.x% of the fat stored from excess intake was from the fat that was eaten. If you drop your fat to near zero (and please nobody do this, it’s not healthy), and only eat carbs, it’s almost impossible to not lose bodyfat, because your body is going to mobilize whatever fat stores it has to create hormones, use it as energy (especially at rest or low activity levels), etc. Without fat intake, it’s very difficult for the body to add more fat than it uses daily.
I don’t personally support alleged rapists, grifters and victim blaming. Regardless of his diet advice which I can easily get elsewhere.
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