With my FTP, 1h lowest Z2 (IF 0.55) ride burns 545 kcal, 80g of carbs gives 320 kcal, deficit 225 kcal. Where’s the catch?
Yes! They aren’t miracles!
I sometimes get in this mindset after a big ride “why do I feel so tiree after 6.5hrs I just has a giant recovery shake”
@kosmo886 if you are well rested you can do 1 hour or 1.5 hour rides just using glycogen stored in your liver & muscle. So don’t worry too much about eating on the bike for such a short ride. I think you’re getting a lot of good advice in that regard from this thread.
Typically you can ride for the first little while on the glycogen stored in your liver and stored in the muscles you are using during the activity. You’ll see various estimates as to how much glycogen is stored in the liver…and without a doubt it varies from person to person…and of course you can’t get every last bit of glycogen out of the liver/muscle no matter how hard you try…but I always think of on-board available carbohydrate as about 700 to 750 kcals if I’m well rested.
Maybe it’s a little more for you or maybe it’s a little less but it’s probably not too much different than that. Probably a little less. So regardless of the TIME you ride if you watch your kJ during the ride you’ll probably start to feel a discontinuity in your perceived fatigue at about that 700 to 800 kJ point (if you aren’t eating). If you gut it out for another 40 minutes or hour you’ll really start to creep along.
Tim Podlogar on the ScientificTriathlon podcast said that in the lab, using glycogen depletion protocols, it takes from 1.5 to 2.5 hours before having to reduce intensity.
Timing depends on the individual. FWIW I’ve found for myself it’s around 2.5 hours.
“it takes from 1.5 to 2.5 hours before having to reduce intensity.”
One point I was trying to make is that it depends on the intensity. Time to fatigue is going to mostly depend on total energy expended…not time expending energy. Although the reservoir of stored glycogen does increase from untrained to trained, it’s kinda like VO2max…you pretty quickly get to just about the ‘tank’ you’re going to have.
OR, maybe I should say: I never figured out how to increase my glycogen storage beyond a certain point. Even though I tried with every fiber of my being.
Yeah, I was actually making fun at ChatGPT take on about consuming excessive carbs during endurance rides in @carytb post. I mean, yes, it is factually correct, just math doesn’t click 
In reality, I don’t even bother with 1h rides anymore, everything starts with 2h and I consume ~20-30g/h up to and including Sweetspot. Only above that I go berserk and consume ~40g/h.
Not arguing, but is this known to be fact? Like is there an article on this or something? I ask because we all know they have a history of lying about what they consume. (Granted, the info in the article could be a lie too, but still curious. I grew up in the age of “Look at all those pro’s with mountains of pasta on the table”).
Yeah, I was wondering if you’d specifically seen something that said they were only using carbs for certain things (periodizing). No biggie. Was just curious.
TBH I think this is the point they are making a lot of the time. Historically, the pros have been severally under fuelling.
You see these differences better when you start to use energy more in general. Talking like 15-20-25 hrs per week and more. And also as your FTP gets higher. Like if your FTP is 220 and you bring it up to 240 it’s a nice chunk, but if you’re doing max 90 mins it’s still not that big energy expense in big picture. Like say 300 FTP and your doing big hrs training weeks, then you really use energy and success from day to day comes really much that you stay up with energy levels.
Bro. Where are you getting this false information
I think that’s probably it. I don’t personally notice any difference with >80-90g/h of carbs (as opposed to just eating before and after, or doing 40-60/h) unless I’m doing a ride that’s going to have north of roughly 150 TSS.
I am not a pro riding 4 hours every day with a z2 power of 300w.
Makes sense. Most of my outdoor long rides are endurance paced unless I happen to be doing some mountain biking or happen to be on some big climbing gravel rides. But mostly endurance and mostly 3 hours or less so I don’t go nutty with nutrition. Just aim for 60g of carbs or more. During week just normal hour long trainer rides so no fueling worries there.
Right now training for a big event so doing long rides so I’m trying to work on getting at least 90h carbs per hour.
Interesting insight:
AIFTP is at 317 right now and recently I’ve been doing several 2 or 3h rides with IF between .7 and .85.
I finally did a hard 4h ride yesterday (De Ronde PDX). 313TSS and 0.87IF. Kept the same fuelling strategy of 40g/h and felt super good. Feeling great today.
Thanks that’s good to know. I’ve settled on eating 30g/hr , bananas and homemade flapjack and seem to be ok with that.
That route you posted certainly looks a bit complicated!
Conclusion: timing of carbs intake plays no significant factor for a 60 minute gym session. How is that noteworthy when discussing multi-hour endurance workouts?
That said, I too don’t take special consideration for workouts less then 90 min.
90-120 minute workouts with threshold or tempo I will definitely add some carbs 30-60g/hr or something.
Regular endurance rides over 120min I will take 45-60g/hr.
Intense spicy longer rides over 120min will taken between 60-90g/hr.
This for an FTP of around 260W / 3.75w/kg.
I haven’t listened to that podcast but I am guessing they aren’t referring to eating more pasta. They are talking about all the beta / hi-carb fueling that’s available now and partly responsible for the increased pace in the pro peloton. I’ve used Maurten and that stuff works!