I commute 4 days a week, use these to do my intervals and then typically 1 longer ride at the weekend. So ends up as 10-15 hours per week. There are other folk on this thread who train more - I’ve no idea how people manage to fit it in around a full time job!
I’m interested that you suggest simple sugars rather than carbs in general. Does anybody know any more about the role of low GI vs high GI carbs in my situation?