Initial thoughts on diet adjustment

[WindWarrior]

@Dubadai

Anything above 90min and/or hard sessions need fuelling on the bike as well.

The key though for all training is starting the workout with full liver and muscle glycogen stores, since these will empty in around 90min for easier rides, and very very fast for intervals etc.

I dunno about that, here is my analysis:

Table Sugar/Sucrose + Glucose to Achieve a 2:1

Sorry its Friday and I’m feeling a little lazy, will you or @Dr_Alex_Harrison help me a bit on the math and my logic chain? Lets use this recent Two Hour Tuesday with some guesses on carbs from Xert/INSCYD: 2:03:06 duration 184W avg power, 188W normalized Xert: about 200g carbs INSCYD: about 170g carbs Because I’d like to use that as a baseline for thinking thru longer 3 and 4 hour endurance workouts. And yeah, endurance workouts use less carbs than races and longer sweet spot / threshold wor…

Ballpark estimates, with stores topped off:

• 400g glucose stored in my legs
• 100g glucose stored in my liver

And ballpark estimates of running out around 3 hours.

The Podlogar study in that post saw trained cyclists burn thru roughly 250g per hour while cycling around 78-80% (low tempo) and roughly 325W ftp.

So thats about 2 hours at low tempo for someone with a fairly high FTP.

Personally I’ve done really hard (0.9 IF) group rides for 1.5-2 hours, no fueling, no performance drop, and FTP around 275W. And I’ve done upper endurance rides for about 3 hours before starting to feel tapped out.

However in the kitchen I eat a 4-6g/kg of carbs during the day, so my stores are topped off before those group rides.