I’m still relatively new to structured indoor training and am trying to wrap my head around the recommendations I see for fueling and hydration during workouts. I’m 35 and eat a well balanced diet, lots of whole foods and vegetables. I’m not in the habit of modifying my eating schedule for rides: i.e. I don’t “top up” with a carb-heavy snack before a ride. I also don’t eat anything while on the trainer. For hydration, if the workout is under 1.5h I’ll drink 1 750ml bottle with a single Nuun Sport tablet (15cal, 4g carbs), and for workouts over 1.5h I’ll add a second bottle. How does this forum feel about Nuun Sport? Based on the carbs I’m starting to question if it’s enough.
I’m trying to square this with recommendations to take in anywhere from 30-90g of carbs per hour on the bike. Based on feedback here in the forum, I’m on the SSBMV plan, and am trying to keep it to 2-3 sweet spot sessions per week, with the rest at Z2. So far I’ve never taken on fuel during a workout and have never failed one (occasionally dropping intensity for a few minutes until I can regain some strength/form).
Post-ride, I’ll have a snack, often 1-2 rice cakes (70cal, 23g carbs each) with either a tbsp of nut butter or 20-30g of beef jerky. Or any other carb-heavy whole food I happen to have on hand (leftover rice, for instance). After particularly long workouts, I’ve sometimes drank a bottle of Nuun Recover, which claims to deliver “the muscle recovery benefits of 30g of protein.”
My question is: if I’m seemingly able to hit all of my power targets so far, do I need to up my on-bike nutrition at all? Maybe I’m too early in the plan to have hit a point where a lack of nutrition has caught up with me? Basically, the recommended amount of carbs seems totally crazy to me and right now I can’t imagine adding that to my workouts if I’m complying with the plan so far. Thanks!