Ok thanks. My workout will be at 6:30pm, so my last food will be my 3pm snack. So I’m wondering if it need to eat a bigger lunch or eat more normally and fuel on the bike.
Perhaps the latter provides a mental boost mid workout also?
Don’t worry, provided you generally eat enough and your muscle glycogen is topped up, it does not really matter how you approach it. And personally, I would not consider it necessary to fuel during this 1h session.
A little bit strange for me, it is new that they eat more on hard/long days and a less on easier days? And you have to give it a fancy name, “carbohydrate periodisation”?
Still really interesting to see what they consume. I guess you have to hype up your findings a little bit these days.
with such consumption especially around breakfast you wonder how much extra bulk is carried, in particular for the mountain days!
@sryke do you know what kind of real foods they are consuming now for breakfast and recovery to achieve such levels of CHO intake? Has this changed over the years at all?
This is late but…Don’t forget that over 10 hours you are most likely missing 1-2 meals. So you’ve got to add in an extra 1200-1700 calories over that time.
thanks both. Was wondering if you had further treasures in your paper resources 
Random thought here so bear with me ‘thinking out loud’ for a sec…
After playing with the new Wahoo feature where you can set a reminder based on different things, KJ’s being one of them, should we be targeting carbs per XXX KJ’s instead of per hour? Maybe this could be a better way of fueling different effort levels or pacing changes…??
Just a thought…
FWIW my Garmin 530 does eating 100 calorie reminders based on kJ burned (eat 100 calories at 200kJ, eat 200 calories total at 400kJ, etc.). Works for any type of ride or workout, and much better in my opinion.
If its no, why haven’t I seen any advantage to ‘staying ahead’ versus ‘staying behind’ on all my 2-3 hour training rides?
Good point.
Let me try wording it different, again just thinking out loud and have no skin in this game.
What if we aimed to push how much we can ingest based off KJ’s not time. Say shoot for 120g per 1000kj burned…
I dunno, thought I might have been onto something but maybe I’m not lol
Very true.
I’ve been on the high carb train for a while now and feel like I have a good handle on it. Just had an idea pop in my head after lunch and got excited about using the Wahoo feature. I’m always paying attention to ride time so no need for a reminder based on that for me.
It depends how much you had to eat; it works on the amount of grams (carbs) consumed per Kg of body mass equals the hours you must wait (general rule of thumb).
Example, 80Kg rider
80g carbs = 1 hour after eating
160g carbs = 2 hours after eating
240g carbs = 3 hours after eating
You mentioned 3x5 min at L5 power.
The rest of your 1 hour ride is L2 and some warmup. L2 would be close to a 50/50 (not exact) fat/carb requirement, but 45 mins is short enough to not have to consume anything.
15 minutes is above threshold, and depending on your FTP, you would need about 60-70g (carbs) per hour, so divide by 4 (15/60=4) and you’ll need about 15g of carbs for those intervals.
Not sure what you put in your bottles, but my locally available product has 3 scoops per serving = 44g (carbs). So I would put one scoop (15g) in my bottle for a similar type of workout, and I have been fine. It’s probably more of a placebo than a real benefit (having a sip just after each hard interval.
60g/hour of carbs plus the stuff written in red.
O.k. this is a joke, I better delete the post. I know how this will end otherwise
Sorry I’m busy and missed the joke 
I wasn’t aware of this being a joke either. I find it a little bit bewildering that one would post the use of ketones in a joke. Strange humour, this can go wrong for the rider. Especially for a German team.
It was an odd tweet.