Danno, that was one of the all-time best posts I've read on any forum. I'm a bit lost in the graphs, but I get the gist of it. I do have 1 remaining question though.
How was the recomendation of 1.5g of carbohydrates/kg of body weight established. At 173 pounds this means I should be eating 105 grams of carbohydrates within 15 minutes of a ride. Shouldn't this recomendation be adjusted for the intensity of the workout? 105g seems rather high. Do the carbohydrates I consume immediately prior to my morning commute count at all?
Am I right to consume these carbohydrates in the form of fresh fruit and vegetables? I try to have a banana/apple/orange, when I get in to work in the morning (12 miles at about 15mph, 60-80% max HR). Before the morning ride I have a bowl of whole grain-based cereal with a banana/berries or if I'm running late, a Kashi GoLean breakfast bar.