thanks for the info, and that sounds about right when comparing my better rides with my diet journal. in my riding journal i make a short note about the "quality" of my ride.. like if i ran out of energy at some point and little bits of info like that. on the days that i had my better rides, i consumed about 400-450g of carbs (my body weight is ~80kg), and on the "bad" days only about 200g so i can already see a direct relation there. that's still just about 5-5.5 g/kg of carbs but i don't ride for extended periods of time (rarely more than 2 hours) and i'm not a racer or anything like that, i just do it for recreation and fitness.