Hi, I’ve headed the advise on the podcast and elsewhere on fuelling rides appropriately ( I used to head out with a single 600ml bottle of water no electrolytes and scoff at others taking gels) :roll_eyes: I now head out on a 2-2.5 hour ride with 2x 950ml/32oz bottles each with 60g of carbs + el…

its not just about pure grams of carbs consumed/ metabolised. carbs make the ride feel easier, help recovery, ward off post ride excess binges. your body wants to maintain glycogen levels, your brain likes carbs and lactate. also your liver doesn’t really want to convert carbs to fat. its an expensi…

So should we ever expect to rely on glycogen stores to fuel our ride? Or try and match expected carb requirements with gels/mix? I went for a 1.5 hour ride this morning, 2x gels and 950ml bottle with 60g carbs + banana Ride estimate was 169g carbs I took on 120g (during ride) + pre banana = ro…

it depends how fit you are. if your ftp is high and your lactate 1 threshold also, then 1385 kcals may be low to moderate on carbs. if your ftp is low, then 1385 may well be highly fuelled by carbs and little fat. i doubt your app/ device really knows. if you eat a good meal the night before, breakf…

Interestingly (before structured training) I used to ride the same route much faster with only 1x gel However, I’ve noticed that this morning I’m still feeling fresh, had a post protein smoothie and not even Hungry….

But, I’ve noticed there are varying recommendations, ie using Precision Hydrations calculator they don’t even recommend any carbs… [image]

Seems to be related directly to duration and intensity (obviously) Maybe I’m simply overestimating requirements for the shorter durations I usually work for [image] How much carbohydrate do athletes need per hour? When refining your fueling strategy, the key question to answer is 'How m…

@thomas1 , I think you may be overthinking things a bit. If your diet is balanced outside of riding (meaning you are eating enough calories daily to maintain your body weight and non-cycling activity levels), then you main concern is to replace calories burned during workouts on 1 to 1 basis. The f…

Thanks @dhengen - I’ll give the video a watch. Yes, probably overthinking it, as @chad always mentions on the podcast us cyclists are often thinkers, plus throw in the gift of ADHD and I usually get a bit obsessive - crazy combo! I’m sure @Nate_Pearson knows what I mean. …

[image] thomas1: But if my understanding is correct are we not supposed to focus on carbs as a fuel source whilst *on the bike? Yes, you are correct. You should focus on fuelling while on the bike. I usually base my intake around intensity. The carbs you take on the bike should count towards …

Question on Carbs/Calories

Nutrition

thomas1 January 14, 2023, 9:36pm 11

If I extend to a 70km hot ride they up to 30g / hour
This is interesting as I’ve often heard Andy from PHrecommending 90g+/hour for Races, however, I guess these are pro athletes with stupid high FTP

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