Would love to hear stories that hit me right in the confirmation bias about how folks have consumed and benefited from far greater than the oft-cited recommendation of 60-90 g/hr of carbs during endurance activities lasting more than 2 hrs.
I'll start.
1. My first century, ~116g/hr riding a 2006 Trek 1200 with a mix of Tiagra and 105 components. 6'1", 215, ~10% fat. (former strength/power athlete). Completion time: blazing 6 hrs & 30 minutes. Estimated average power: 150-170 W. Total carbs consumed: 750g. Total calories: ??? I stopped for cookies... it was a gran fondo. More than 3300kcal for sure, in total. Was ravenous and hypoglycemic afterwards. Ambient conditions: ~60-70 degrees, sun, calm, comfortably low humidity. (Summer in PNW).
2. More recently, random 2-hr experiment on gut tolerance (just over 2hrs): Consumed ~300g carbs. (~1200kcal). ~150g/hr. 250g carbs from sucrose. 50g from Gatorade. Added 1 tsp sodium citrate. Ambient conditions: ~70-75 degrees, sun, moderate humidity. (Early fall in Carolinas). 6'1", 208, 10% fat (now-lighter, former strength/power athlete). Felt well-fueled and only reasonably hungry afterwards. Estimated average power: 200 W.
I don't intend for this to be a discussion on the utility of such approaches, though happy to entertain any discussion.
Just want to see what folks do for higher carbs.
Alright, brag it up. Let's hear your "I ate/drank THIS much" stories. "This athlete did X" also accepted.
Dr. Alex Harrison | Founder & CEO | Sport Physiology & Performance PhD
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📱 Check out our app → Saturday: Pro Fuel & Hydration, a performance nutrition coach in your pocket.
Join us on YouTube → Saturday Morning | Ride & Run Faster and our growing Saturday User Hub
I'll start.
1. My first century, ~116g/hr riding a 2006 Trek 1200 with a mix of Tiagra and 105 components. 6'1", 215, ~10% fat. (former strength/power athlete). Completion time: blazing 6 hrs & 30 minutes. Estimated average power: 150-170 W. Total carbs consumed: 750g. Total calories: ??? I stopped for cookies... it was a gran fondo. More than 3300kcal for sure, in total. Was ravenous and hypoglycemic afterwards. Ambient conditions: ~60-70 degrees, sun, calm, comfortably low humidity. (Summer in PNW).
2. More recently, random 2-hr experiment on gut tolerance (just over 2hrs): Consumed ~300g carbs. (~1200kcal). ~150g/hr. 250g carbs from sucrose. 50g from Gatorade. Added 1 tsp sodium citrate. Ambient conditions: ~70-75 degrees, sun, moderate humidity. (Early fall in Carolinas). 6'1", 208, 10% fat (now-lighter, former strength/power athlete). Felt well-fueled and only reasonably hungry afterwards. Estimated average power: 200 W.
I don't intend for this to be a discussion on the utility of such approaches, though happy to entertain any discussion.
Just want to see what folks do for higher carbs.
Alright, brag it up. Let's hear your "I ate/drank THIS much" stories. "This athlete did X" also accepted.
Dr. Alex Harrison | Founder & CEO | Sport Physiology & Performance PhD
-------------------------------------------------------------------------------------------------------------------------------------------------
📱 Check out our app → Saturday: Pro Fuel & Hydration, a performance nutrition coach in your pocket.
Join us on YouTube → Saturday Morning | Ride & Run Faster and our growing Saturday User Hub