I think this has been somewhat overlooked in this thread, as well as how well fueled you were going into the workout. From your description you burned 1200 cals in 1.5 hours (800/hour), and consumed 400 (100 grams.) You could likely increase your on-bike consumption by 50%-ish, but your on-bike fueling is certainly in the reasonable range. I know that for me under-fueling on the bike contributes to being extra-hungry after the ride. I think experimenting with pre and during workout fueling would be worthwhile to see how that affects your after-workout hunger/cravings.
225g of heaven.
Overnight oats. You dont need to cook them at all, makes 3-4 days worth at a time. The recipes are all fancy and use mason jars and stuff, F that. Mix it all up in a big tupperware, throw in fridge. Spoon out portion and eat it cold. You can make them hit a sweet tooth with macros that are anything but junk food, you can get a full protein serving, they keep you full.
Fancy, but you get the point: https://www.peanutbutterandfitness.com/protein-overnight-oats-8-ways/. I tend to just do the oats, some form of non lactose milk, chocolate protein powder and pb2 powder. Tastes like a chocolate peanut butter cup. I tend to under-do the liquid cause I like the texture thicker.
My wife did that to me in 2020. I still don’t know what I was guilty of to deserve such cruel and unusual.
You have to let oats digest before riding, it takes me at least 90 minutes for my body to process oats. If I don’t and try to do a hard interval session, stomach cramps will happen.
What works for me is having low fiber cereal without milk just a little snack for my stomach to feel satisfied. My goto lately has been Chex paired with a sugary drink like the homemade sis recipe on this forum. I wake up at 5 drink a little coffee, couple handfuls of Chex, a large sip of sugar mix drink; Im good to go by 5:30am.
Where and how much.
yeah, I’m the same, definitely can’t do oats right before a workout. I’ve recently discovered that cream of rice works well, though.
This is heavenly as a combo. Thank you
Yup, I just haven’t seen it in the jar together here for some reason.
Those rice cakes are some of the best cakes.
One thing you might need to consider if you are currently insulin resistant. This can happen when you become too dependent on the sugars and might lead you to feel incredibly hungry whenever your blood sugar drops. I find myself in this situation whenever I fall off the diet and start eating everything in sight. It sort of is a self-fulfilling prophecy that you have to break to get it back under control. Which means a nice consistent set of days making good choices and being as disciplined as you can, but I find doing that for a few days makes a world of difference in maintaining.
A few other people mentioned it so I’ll just +1 overnight oats. I buy steel cut oatmeal in 25 lb bags and just soak a bowl of it the night before. Works great (as long as I don’t forget, anyhow). Whenever I get packaged cereal I just blow through it; it’s rare that a box would last more than a day.
Useful thread, there are a lot of ideas.
I am very skeptical you can increase calorie intake with carbs by 50 %. I think for many people 100 g/h is quite a lot and need to train their gut to accept that much. AFAIK the upper limit is 120 g/h or so, and many struggle with even 80 g/h.
If you have a reasonable FTP, then you just won’t be able to replenish your glycogen stores while on the bike. But you can at least replace some.
Agreed that you will never be able to keep up with usage, even with a moderate FTP, and that this is individual, and likely trainable.
My suggestion is merely to try increasing this from the 67g/hour that was listed - there does seem to be meaningful room for increasing it here. If workouts fueled at this level result in significant hunger/craving afterwards, increasing fueling during could help. Also consider keeping up this fueling level for the first few minutes off the bike - ie stretching if you do it, etc.
Ah, I made a mistake parsing the OP: I read 100 g per hour rather than 100 g in 1.5 hours. You were right, the OP can realistically expect to increase his carb intake by 50 %. Sorry about that.
No problem - I had to re-read the OP to get those details right as well. 70ish g/hour is already pretty good, and quite honestly about what I think would be reasonable for training. It’s only the excessive hunger that makes me think trying to maximize this even in training is likely worth trying.
I know for me that separating on-bike fueling from off-bike eating can be helpful - I’m more comfortable increasing intake on the bike than off. (That’s yet another issue 
)
“Food is like a drug,” Eric Adams said on Monday. “And in fact, the studies show the same level of brain that encourages you to use drugs also addicts you to food.
“Food is addictive. You take someone on heroin, put them in one room, and someone hooked on cheese, put ’em in another room, and you take it away, I challenge you to tell me the person who’s hooked on heroin and who’s hooked on cheese.”
What if I eat my protein shake with a spoon? Is it soup then?
Pro tip: boil the protein soup on the spoon with a lighter. That strengthens the high.