Good afternoon all! Chris here, Loyal TR user and avid TR podcast-listener making my debut on the forum!
I fully expect this to have been a thread before but can anyone point me to a decent nutrition consumption calculator for cycling I.e. something you plug in distance/time/speed/power/body weight/climbing/other relevant metrics and to get a good indication of your nutrition requirements for the specified event
Brendan, I was thinking something very similar to what you wrote, however sports nutrition recs are traditionally 30-60 grams per hour, as 1 grams per minute is supposedly close to the maximum absorbable rate from the human gut.
Now, I know Gebrselassie consumes 80-90 g per hour, but most of my clients start getting GI problems above 60g/hr. WHat’s your experience been? Do you tolerate higher amounts ok?
I appreciate all the replies so far but it makes me realise I worded my query wrong!
I’m really after trying to calculate the calorific demands of an event - I.e. if I want to ride X at Y speed, will I fuel at 60/hour or need to go higher at 90/h (thus needing to use an alternative strategy/product mix)
Chris, it’s all good advice above. Keep it simple!
I don’t know of such a precise calculator, but to try to answer your question we can do some simple calculations to work out how much you’re burning in kJ/hr or kcal/hr based on your power over time.
However, you’ll quickly realise that you can’t take fuel in at the same rate as you expend it…90g of carbohydrate per hour is ~360kcal per hour (1g of CHO has 17.2kJ or 4.1kcal energy content). You’re probably expending at least 500kcal/hr. If I average 167W for an hour, that’s ~600kcal (you can find the calculation here in the TR Blog).
Don’t forget you’ve got a plenty of fat stored up to use, not to mention ~400g of carbohydrates sitting in your liver and muscles waiting to be used up!
For longer rides, take in what you can stomach! You will need to experiment.