Hi All,
We all have clear guidelines on fueling the workouts but how about total carbs? It could be useful to standardize by weight and/or % of total intake.
I start;
Average Daily (g) 272g ~ 4.2g/kg
On Average 35% of my total kcal intake
Obviously it varies with load on the bike.
The numbers I see in the literature are higher. I wonder if I’m leaving something in the table.
Curious too see where ppl are.
Old
usually at least (I weight 68kg):
off bike days - 5g/kg
1h rides - 6g/kg
2h rides - 7g/kg
3h rides - 8g/kg
4h rides - 9g/kg
…
I like carbs, so it comes easy
Most days none. Some days if I want to perform really well 100-150g the day before. Running up to/during an event much much more
I’m 65kg, I’m usually 60-85% carbs, scales up with KJ burn on bike. I’m confident I could not train on 35%.
I try to keep my carbs to around 150 a day not including on the bike nutrition. I’ve added a bit of weight since my 4/kg days when I was around 148 pounds (160’ish now and much older), and this being off season/base, I’m trying to cut as much without being totally useless at work or during my z2 rides. If I know I have a big day on the bike (say like Sunday when it’ll be close to 60 in Denver), I’ll eat a normal pre ride carb heavy bfast. I also put down about 150-170 grams of protein a day.
I’ve been trying the Dr. Kyle P approach so I’m targeting 140-180g of protein now. Since starting that I’m naturally falling to around 200g of carbohydrate - up to 250g on a hard workout day.
In the past, when doing a block of VO2 workouts, 300-350g per day seemed to help.
Probably not enough; I’m 61-62kg and usually fill one 650ml bottle with three scoops of high five carbs on circa 3h + group rides and often don’t drink half. On a trainer session I’ll fill a 750ml bottle with three scoops but at threshold and above whilst I tend to use it, it probably still isn’t enough.
Are you having a ton of fat or protein to only be at 35% from carbs? That doesn’t seem like much for an endurance athlete.
I’m 72kg. I have around 180-200g protein/day, and eat around 2700-3000 calories per day. I have no real added fats (no nuts/oils) other than what is naturally in my carb/protein sources.
No clue… I don’t track this stuff.
What’s wrong with you people, how do you survive lol.
On a weekly training volume of 10-12hr avg I average between 400 and 650 g of cho per day. I will go over 1000g cho on 5hr+ bike days. I still average about 130-140g of protein a day. I weigh 150lb.
Here’s an example 5hr training day for me:
3958kj ride (5hr @ 219w)
6185 calories intake
1106g cho (70%)
149g fat (21%)
147g protein (9%)
Here’s an example of a 2hr training day:
1370kj burned (2hr @ 190w)
3671 calories intake
592g cho (63%)
99g fat (24%)
126g protein (13%)
150lb weight targeting to maintain weight.
I weigh about 74kg and consume 300-400g of carbs daily from normal meals. I probably burn around 7000calories per week / 1000 per day but that’s skewed by a few bigger exercise days. That’s all oatmeal, whole wheat bread, fruit, etc - no added sugars or processed foods.
If I ride a big ride, I might take in an extra 100g on the bike, but usually nothing crazy and I just use table sugar.
Right now I’m building my engine back up and average 350-400g of carbs 4-5g per kg but also trying to hit 1.8-2g per kg of protein. My calories are the lowest they’ve been in 4 years. I used to eat 4k calories easily in a day, even a rest day. That time I was around 6-7 g kg of carbs with the extra work I was doing and I always try to eat 1.8-2 kg of protein.
End of the day I try to eat intuitively but also try to track what I eat all the time, some people hate doing it. It keeps me in check, if I didn’t track I’d be overweight cuz I love food.
35% CHO, 45% FAT, 20% Protein
I’m 65kg. Eat 3100kcal/Day 500h/yr
I’m as low as 100g/day. As high as 1000+ g / day. Depends on the load. Always striving to get 150g or more protein / day. 80 kg bodyweight.
Generally I follow Dr. Kyle’s method:
150+ g of protein.
100g of healthy fats (but, try and cap it or keep it low after that)
Get the balance from carbs depending on how much load.
What’s your carbs per day when you difference out carbs during exercise. In other words, what’s your baseline
250-300g cho with no exercise
203cm, 101kg, 15000kcal a week burned on the bike, typically, plus a bit of rowing and resistance training.
Average 6500kcal a day, going down to high 5s on quiet days and mid 8s on and after long ride days.
Average 250g protein a day, 200g of fat (if I was to guess) and nudging 1000g carbs. If I didn’t prepare almost all my food myself, I’d cost a bloody fortune to feed! 
66kg. Down 4-5 Kgs from April/May
350+ grams carbs a day.
I started eating more Carbs and less fat around April/May this past year. Have never felt better.
What’s your FTP?