Nice! That’s a really high IF for 4 hrs. Just want to add a note that during carb loading be sure to stay well hydrated. This is especially important on the morning of your event. It is possible to dehydrate yourself by eating a lot.
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.9 is very high and those kinds of rides make it hard to eat on the bike, gels are a lot easier. Are you sure your ftp is correct?
I think it has to be set too low. I have not done a ramp test in awhile. Just outside enjoying riding. It was a hard ride for sure, Im happy I stayed strong right till the end. And I got both town and the state line sprint too 
I think a lot of amateurs don’t eat enough on the bike so I’m not surprised they were giving it to you.
agree 100%. I tell people 60-90g of carbs per hour and they’re shocked
if you curious I made a video of what I ate for carb loading before Land Run (I think): Carb Loading For Cycling / How To Improve Your Performance / What Foods To Eat While Carb Loading - YouTube
Thanks for posting that. It was useful, and indeed shocking. I don’t think I could mentally or physically make myself eat that much.
Question - I am still extremely new to racing (as in, one race ever), so I still have a lot to learn. I have another race coming up but it’s only 40 miles on gravel. Would you carb load for a shorter event, or just eat normally and take in food on the bike?
I suppose this is individual and comes with experience, but 40 miles on gravel would probably take around two hours? I’d eat a healthy, carbo-rich meal a few hours prior to the event to ensure I’m “stocked up”, and supplement with at one 0.5 litre bottle of Maurten (or other sports drink) and perhaps a gel midway.
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That is a mega amount of food, I tend to opt for more fruit, but nice job
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Thanks. I think it will take me a bit longer than 2 hours, but not so much longer that it would change my nutrition plan. Thanks for the advice.
just lean the diet towards carbs for 2 days before. should take you about 2+ hours so you’ll be ready to rip!
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nowadays, me too!!! fruit carbs are awesome and i lean out quicker from them, i think.
Maybe, I missed it here or maybe I’m imagining things. But I feel like I remember hearing on the podcast or reading here on the forum one could achieve the same effect of the 2 day carb loading plan (10-12grams per kg for 2 days), but by decreasing the amount of carbs per day and beginning 4-5 days before the event? I’m sure @mcneese.chad or @Nate_Pearson has that information ready.
I’m doing the Shenandoah MTN 100 in about 2 weeks, and love to be loaded up on race-day.
thanks for your help and pointing me in the right direction.