This is my first season racing (and thus training hard) and I'm starting to think that the reason I bonk out ~1 hour into training rides is because I don't have the fuel to complete them... I get between 6 and 8 hours of sleep a night and I try and wake up at 5:15 two days a week for extended morning rides. The other days are on the trainer with the sufferfest videos or weekend rides.
So knowing that I'm getting enough rest and training a good amount, but still not feeling like I'm reaching my potential, this has to be diet-related, right? For instance, this morning I had to stop 30 minutes into a ride because I got nauseous and winded (and I wasn't pushing it any harder than normal). Yesterday my diet was bacon egg and cheese, tuna melt, chocolate chip muffin and a calzone... Not rocket science once I thought about it, and I don't normally eat that way, but it took an extreme such as this to make me see it.
When I did P90X I counted calories and ate right and I never ran out of energy, never had trouble sleeping and never felt fatigued throughout the day (I even stopped drinking coffee because I didn't need it to boost my energy anymore). So I'm trying to get back to feeling like this during cycling training and I'm wondering if any of you use something like myfitnesspal.com or the likes? If so, what dietary goals do you strive for (i.e. 40% protein, 40% carbs, 20% fats or some other mix of the three)? And what caloric intake do you set?
I'm 5'10" and 180lbs. My BF% is around 12% (used to be 10%). When I was in the thick of P90X I was consuming 3000+ calories a day at 40/40/20 though, I'm not sure if that is the same formula needed for cycling...