Hi, just wondered what people recommended for 90-120minute rides. I tend to take 2 water bottles as I sweat a lot I don’t always finish both and usually put about 30-40g of carbs into each one, malto/fructose mix. Does this sound about right or should I aim for more or less? Also do you use carb…

Not a recommendation but what this old guy does. I fuel almost every workout. If it’s a 30min spin during recovery week then I just use plain water. Different mixtures depending on how I feel and how hot it is. Heed, Gatoraide, Maureen, Cranberry Juice. It all works for me. Sometimes I mix them. …

It all depends on intensity. I usually aim for 90-120 grams of carbs per hour on really hard intervals/races. For easier stuff I will do 30-60g.

Take the guesswork out of it. Saturday is a great app that can and will help you decide on fueling for every workout. [image] Saturday: Pro Fuel and Hydration app: User inquiries Nutrition After some consideration, @IvyAudrain and I believe this housecleaning …

[image] Buckethead: Saturday is a great app that can and will help you decide on fueling for every workout. I’ve also been using Saturday and find it invaluable for planning my ride nutrition…

Honestly the answer depends on a) what you are doing in the kitchen, off-the-bike, b) your burn rate on the bike (roughly your average watts multiplied by duration), and c) your efficiency/physiology.

I eat quite well off the bike and have a protein flapjack before my rides too. Average burn is about 1800 calories according to Strava, don’t have a power meter just a hrm

For Z2 efforts I usually only tweak my standard diet for the day. Before, I eat more fruit than I normally would, and after I increase the carbs quota in my following meal (more pasta, more legumes, …)

I just wasn’t sure if drinking 60-80g of sugar 4-5 times a week was a good idea. I more than burn the calories off I think

[image] Daninplymouth: Average burn is about 1800 calories according to Strava Your workouts are probably closer to 600 calories per hour. I only achieve 1800+ calories on an intense 3 hour group ride smash fest. I’m going by kilojoules and my power meter. I wouldn’t trust Strava’s calculatio…

TrainerRoad

Fuelling for workouts

Nutrition

Buckethead June 26, 2023, 1:22am 5

Take the guesswork out of it. Saturday is a great app that can and will help you decide on fueling for every workout.

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