108g per hour is a bit aggressive - Tour de France level intake for a regular training ride. All this kind of presumes that one needs to replace carbs burned 1:1 on each and every ride for every hour of training.
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I don’t think it is that far of as an estimate.
However it does ignore any previous consumption; like if you had a big CHO meal right before you would probably burn more CHO regardless of intensity compared to if you had no CHO the last 3 hours before.
But as a ball park it seems fine I think.
You would not replace 1-for-1 during the ride as @AJS914 mentioned. In fact, considering your glycogen stores can contain up to 500g of CHO, you could do this ride on relatively low CHO consumption (esp. if you have no exercise planned for the next day). 60-90g of CHO for such a ride (with most of consumption in the 45-115min window) should then be sufficient to keep bloodsugar from bombing.
However, this obviously changes for rides 3h+.
Regarding the recovery drink, @patrickhill and @jbakkane the 30g PRO + 60g CHO is probably because 60g of CHO is usually enough to replenish (see for example previous example of 215g CHO burned, 60-90g consumed during and ideally 60-90 prior, leaves ~65g of CHO deficit).
The 30g of PRO of the recoverydrink (which should be balanced with daily overall PRO) is probably to ensure to effectively trigger and maximize muscle protein synthesis (MPS), the process of building and repairing muscle. This amount is considered a “key threshold” for most adults to activate MPS and is also important for satiety and blood sugar balance, though older adults may need slightly more or a higher leucine content for full activation.
Indeed this to quickly move from a catabolic to a anabolic state.
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