Best on bike carbs (circa 50g hit)…

That’s going to be a different ride to “chugging over the moors” as a singleton isn’t it? What’s the energy saving of a peloton (even if it’s just 7 riders) is going to what? 20-30%.

Without wanting to sound facetious; the fitter I get, the easier my long rides are, my food intake doesn’t seem to need to change much. Cheese and marmite roll, something sweet, enough water, the hardest thing for me is making myself stop, sit down and take the 20mins or so to eat. I think the rest (for me at least) is just as important.

In the group you go faster, you get more (active) rest than a solo ride but you also work harder on the climbs and when you’re at the front. My power meter is broken at the moment so I cant give you the detail, but 102 miles, 7398ft, 19.4mph average, one piss stop in a layby. Of that I rode 15 miles solo to the start, then rode another 15 miles solo at the end cooling down. But I couldnt do that ride solo, mentally as much as physically.

If you’re pushing 3w/kg, I promise that there are so many things left on the table to achieve

That got me onto the all time greatest list in a National. Ate a LOT too.

An FTP of 3w/kg, or a 12 hour average power of 3w/kg?

@tired

If you can push 3 for over 8 hours, you might be able to do a little more for 20 minutes :-).

@crosshair

Again – I think we’re violently agreeing here – but I’m not saying don’t eat a ton of carbs (unless you’re racing for 18+hrs, then get fat adapted). I’m saying – don’t worry about spending a week before a race making gut adjustments, or exactly which brand of fructose / glucose drink will give you the 1% (which is sort of what everyone has been arguing about).

Yes agreed.
It is something you can get adapted to though even if a week isn’t long enough to change much.
Paraphrasing a bit as it was a while ago I listened, but they found that people who had high fructose diets as kids absorb close to 100% of any fructose they eat. They have the enzymes and transporters to get every last bit. Whereas those that didn’t may only absorb 75% and pass the rest out. Presumably those would be the folks who get GI distress trying to suddenly smash carbs too.

Again- they’re geeky but interesting and handy to have in your ears for long endurance rides

https://podcasts.apple.com/gb/podcast/the-peter-attia-drive/id1400828889?i=1000542687471

https://podcasts.apple.com/gb/podcast/the-peter-attia-drive/id1400828889?i=1000550288580

Updated video from BRWM where he mentions the carb usage during the lab test- 140g/h at 180w and 200+ at 270!

Nothing like a 7 hour indoor Wattbike session to help illustrate your talk about fuelling 🤣

they found that people who had high fructose diets as kids absorb close to 100% of any fructose they eat. They have the enzymes and transporters to get every last bit. Whereas those that didn’t may only absorb 75% and pass the rest out. Presumably those would be the folks who get GI distress trying to suddenly smash carbs too.

That’s fascinating.

I’ve got a sprinter metabolism, so as a kid I was always running flat out everywhere, but that continued through high school in sports and then onto my cycling. So I’d deplete carbs rapidly and end up eating loads more, which (when I was old enough to make my own poor choices) ended up being lots of sugar. I think I became adapted to it, which made matters worse. So now I can indeed smash carbs very well, much better than some other people I know, but I’m fat.

Me too 🤣