How long does it actually take to burn off your glycogen?

[DaveWh]

For a given rider, the ratio of fat vs carb is largely driven by power you are riding at. There are things you can do over time (training, nutrition) to change this ie move the fatmax point ideally up and to the right (see chart in link below - the “diesel” rider). There’s probably other things that can influence this also, but this is my main understanding.

There have been some great recent posts on this, and related topics. Example here:

FTP Energy Source?

@madman2 and @DaveWh already gave some great answers. To add my two cents: The one thing I would disagree with from @madman2’s response is that it’s hard to change only one system at a time (aerobic or glycolytic). It can be done, but requires careful consideration of how to train and knowledge of your own physiology and metabolism. Although nutritional strategies can be used to alter the contribution of aerobic oxidative/glycolytic energy at any given power, the very large part of change…