Study of 1, but I’m eating more now than I ever have ON the bike during workouts and it’s had nothing but a positive effect with being able to do more work and at a lower RPE. Honestly I only tried doing this as a personal experiment because I read a couple articles about nutrition on the bike (and it was way more than I had been doing), and then paid more attention to how Nate publicly mentions he’s been fueling for rides.
Typically, for me:
- I don’t eat during the workout to match kJ, but I can/do eat ~90g carbs/hr lately
- I AIM to have a carb-centric meal 2-3 hours before. The reality is often the day gets away from me with work and I end up doing a workout 4-5 hours after that meal. I get through with a gel at the start, but I do notice the difference. And I make notes on every. single. ride. about when I last ate and what I ate during the ride/workout
- 80-100g carbs per hour is my aim - a combo of gels, chews, & Skratch currently.
- for me, nope. But as mentioned above, for Taku or Petit -1 or similar I’ll have a bottle with me to sip on but nothing more.
Disclaimer on that is everything I do is based around cycling performance, not ironman, so experiment during training and tweak accordingly?
Oh! If you haven’t, listen back a couple podcasts (I “think” 233, not positive) where Chad discusses a breakdown of various foods and the time it takes to process those foods, I found it really really interesting.