I’m sure everyone is aware of carb loading and how your body needs replenishing throughout your longer rides. But how do you plan this out? How many calories or which type carbs before the race? How many days of carb loading? Same carbs every day or taper your carbs? How to fuel your ride? Consta…

this is what I’ve been doing for 70.3 and the associated training sessions 60-90g per hour of carbs. this is 240-360 kcal. I went with combination of clif bar and 5 gels diluted with H2O in a bottle for race; I only did the gels once before in training because I find it disgusting and otherwise go …

I’m interested in how you get on with the xendurance, thought about a few times because they advertise on IM talk and they have a promocode for it.

I do food at the beginning and then just use carborocket 333 for the rest. Remember to eat and drink before you think you need to. Pacing is huge as well. good luck.

Hi Tim Have ridden the Fred 4 times - check the other thread for my tips. I try and stick to the guidance of 0.5 - 1g Carbs per kg, per hr. So for me that’s about 66g per hour. What’s always worked me is mixing that between homemade energy bars (made with dates, oats, peanut butter, honey) for som…

A lot of this comes down to what you practice. All the studies in the world can’t help figure out what’s right for you, or what will make it out of the bottle cage or jersey pocket and into your mouth. A great starting point is this blog post from Asker Jeukendrup, which summarizes current broad r…

I’d agree with most of the comments that it’s something you need to practice and while there are general guidelines it can be a really individual thing. My jaw always hits the floor when @Nate_Pearson talks about his carb loading strategy but if it works for him all is good. I seem to be on the opp…

Four words: Massive Bowl Of Porridge. A few more words: with raisins, honey, some peanut butter stirred in. There is no breakfast that you can possibly eat that you won’t burn off doing the Fred Whitton. So eat as much as you can manage 2-3 hours before your start time. Get up early if necessary.…

A few key facts that might help guide your strategy: complex carbs take around 2 hours to digest simple carbs take about 20 minutes to digest as you increase intensity, all the extra energy is going to come from carbs, not from fat. digestion takes blood supply, so you don’t want to be trying to e…

+1 for the massive bowl of porridge. I like to add some cinnamon, honey and jam to taste. Then on the ride eat real food - flapjacks, ricecakes, bananas. I also like those Bounce bites. Have a gel in reserve. Eat before you are hungry as if you find yourself hungry it’s too late. Make sure you…

[image] AndyGajda: I like to add some cinnamon, honey and jam to taste. Plus whatever else is going in, I always add a little pinch of salt before/during cooking. Just makes it less bland. I also like to make it with water only, then add cold milk on top at the end. I feel a “perfect porrid…

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How to Plan your nutrition for a long race/ride 70miles plus

Nutrition

martinheadon January 29, 2019, 3:01pm 18

Don’t know about “super computer”, but I’ve put a simple spreadsheet-style calculator together. Link and instructions here.

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