There were some new workout dialogs on a TR workout I did last week. I think it might have been Phoenix. Anyway it goes into not needing sugar for long and low intensity workouts. It said you want your body to be better able to process fat as fuel and as soon as you introduce sugar, you stop the fat as fuel process.

This question isnt about weight loss, but fueling properly. On long zone 2 training rides of 3,4, 5 hours, what is the best source of fuel that isnt sugar based?

I am adapted enough that I can ride in that zone for 2.5 hours fasted and without taking on nutrition. But in an IM, I know that is not feasible, although I did do Gulf Coast 70.3 on two gels on the bike and 2 on the run, with a bike split of 2:54 and run split of 1:59.

Anyway, what should I eat on the long rides at a .68 Intensity Factor? I personally like food over gels and go for fig bars and Zone bars. They make me happy, but still have sugar in them. I assume Coach Chad was eluding to eating fat/protein, but I have never seen that as a fuel source in a local bike/running shop.

Thanks

Btw, I am new to Triathlon. I have only been riding a bike for 1 year, and into tri's for about 10 months, but training for my first full IM in Sept. I have all the disciplines worked out except for nutrition. It is so confusing.