Just saw this. Can confirm your suspicion.
I am not carb loading. I am eating. A 1500 calorie deficit isn’t healthy, so I have to eat. I am not going to stuff myself with crap either to reach the intake for the day.
I am really struggling to see what you are finding so atrocious in what I wrote. What would you propose I do? Eat worse food? Not eat at all?
Like I said before, I am doing a 500kcal deficit (weigh all my food etc.) and therefore have more control over exact macros. And since I am doing a ride the day after, I prioritised carbs before protein. If I have a rest day the day after, I do more protein and lower the carbs.
Thats it.
You are making a hen out of a feather, and also being negative about fuelling properly.
And of course I could just stop measuring everything, just eat normally, and then fuel on the bike. But now @Dunk asked how people are eating on training days and rest days. So I answered.
With your mindset, why even be on TrainerRoad forums? Might as well just say “stop training on TR and just ride your bike”.
You are right, I lack the pro athlete mindset and should just shut up. While I do that you should have a look at your protein intake. 200g is an awful lot - no matter your mindset.
I just think that discussions should at least try to be a bit objective. You are free to pick apart my diet, but considering that I am getting help from the same nutritionist as Bora Hansgrohe uses, I feel that I am at least on a semi good path on being able to perform & recover, while also losing weight.
And yes, you’re right! 
I had a lot of calories to eat that day to compensate for the training, and it happened to be including a lot of chicken 
Hence protein went crazy that day!
This one’s for you! https://youtu.be/F-1JJqMblvc
Hope you all find it helpful! Many more like it on the way.
Thank you for the videos!
Dude, this is a weird axe to grind.
I can do 80-100 pretty easily when the temps are below 80F or so. Once the heat kicks up, it gets harder.
Super useful. How does this fit into a daily carb consumption context? In training im generally getting 40-60g per hour. I feel its outside where things go a miss.
@Dr_Alex_Harrison Here’s a half silly, half serious question…
When training the gut and pushing the limits on carbs, can flirting in and out of gut distress (pain) be thought of as “hard intervals” for the gut? Or is it more like something you want to avoid ever reaching?
But the question is, do you get the same improvement in fitness and speed on the bike by only doing zone 2 and only for ‘not long’ sessions? Clearly not.
Ha! I’ve since revised the broad 150g/hr recommendation but I’d bet a LOT of folks could manage 100-140g/hr if they better manage their hydration status and fluid intake rates.
Yeah, water intake has to be pretty high here because if you’re losing body water on net, GI absorption is going to go downhill fast.
As in, how do you not exceed kcal balance with this high-carb approach during training? Or am I missing the point of your question?
Probably the former. The latter is unlikely to cause negative adaptations. I have no hard evidence either way.
I suspect optimal is somewhere around maxing out your gut tolerance by as minimal an overage as possible. No hard evidence here at all, as gut training protocol are largely absent from the research. Our app will take a swing at it (without mentioning it).
Maybe for you, but for me if the effort is high enough and I’ve got a belly too full I can get issues as early as I would “want”. That’s why I dial my carb intake down quite a bit for XC races vs long gravel races, because I have to.
I like dice rolling.
edit, PS. I do it for you all!
I see what you’re saying now. I’ve definitely pushed close to (not over thankfully) disastrous results. See my thread if you’re bored lol… https://www.trainerroad.com/forum/t/gatorade-maltodextrin-mix-and-a-sub-5-hour-solo-century/59817
Man, the more I read, the more I get confused! Great thread though and I’ve learned a tonne. thanks to everyone.
Ok, I want to consume 80 grams of carb per hour, so what would the ratio be for the 3 ingredients I have on hand:
- table sugar
- maltodextrin
- Sodium citrate
Thanks, so you’re saying just ditch the malto?
No. Someone needs to jump in and give you the 1:1 malto:sugar measure to hit 80g.
Mines hydration, you can use 1/4 teaspoon to 1/2 teaspoon sodium citrate per bottle. I mostly eat food on the bike while training. Using Gu Roctane for events.