Originally Posted by
SactoDoug
1. What is the starting amount of calories that the body usually hold in glycogen and blood sugar?
Roughly 2000
2. At what point is the body store considered depleted and you hit "bonk" or as other describe it, the wall?
You 'bonk' when your blood sugar gets low. Your muscle, liver and blood stores of glycogen don't deplete at the same rate.
3. How much fat and protein can the body convert to energy per hour?
You won't be converting much protein but you should be able to get a little over 300 Cals/hr from fat stores. How much fat you burn is individual and depends on your fitness and the intensity you're riding at.
4. After consumption of carbs, proteins and fats during a ride, how long does it take before it hits the blood steam?
The only food source that will provides any useful energy is carbs and they should be digested in 30min or so depending on the type and glycemic index of the food eaten.
That's a good description. For more detailed info you should buy her book, "Sports Nutrition Guidebook".
According to that site, I would need to consume 2160 (360 * 6 hours) calories during a century.
That's about the maximum amount of carbs your body will be able to assimilate. You would need to experiment and see if it works for you.
I have heard various people say that the body stores about 1800 calories in blood sugar and muscle glycogen. 1800 + 2200 (rounded) = 4000 calories of the 5000 I will burn during a century. Does that mean my body is converting 1000 calories of body fat into energy?
That's correct. More likely you'll get about 1800 cals from fat. You may not like to hear it but if you're taking 6 hrs to complete a century you won't be burning 5000 Cals unless it's all uphill. 5000 Cals in 6 hrs corresponds to about 235 watts which should easily get you a 5 hr century unless you're carrying a parachute.
Does anyone have any good links with numbers and formulas?
The site you quoted above is accurate. It's best to just experiment on some longer rides and see how you feel. As your fitness improves (and your weight drops) you'll be able to extract a greater % of your energy from fat stores.