I’ve recently, taken update biking (a year or so) and in the last few months I’ve used Trainerroad. I absolutely love it, feel fitter, faster, FTP went from 201 to 220 just with the base, etc etc… I’m sure we all share this excitement. Since biking I’ve lost about 12 kgs, from 93 to 81 and would like to hit 79-80 kgs (~175 lbs), and am 180 (~5 10).
I am training for a 80 Mile Gran Fondo this summer and would like some feedback/recommendations/tips on Diets to follow. I bike 3/4 times a week, and play ice hockey twice.
My three main questions are:
I am looking to stick to about 50% Carbs, 30% Protein and 20% Fat. I feel that if I don’t get enough Carbs I feel sluggish (from a previous breakdown of 40%, 30%, 30%). Does this mean that my body might become more used to using Carbs as opposed to Fats to fuel my ride? Would I want to use Fat more?
I’ve read about getting a post-ride meal, at 1g per 1kg of carbs, and 10-20 g of protein withing 20-30 minutes of riding. I imagine though that this isn’t always the case, for example between a 1 hr ride and a 1.5 hr training session. How are the quantities written above changed depending on intensity? For example, an all out ride --> 1 g for 1 kg, and a 7/10 effort ride might be 2 g for every 3 kg?
I haven’t ridden more than 1.5 hours at a time, but at what time should I start eating? After 1.5, 2 hours, or even as early as within the first 30 minutes. I would just like to begin training that portion as well, with reaching back ni the jersey pockets, seeing what suits my gut, etc.
Thank you all for taking the time.