I am not aware of any, I do not seek this stuff out so there could be a mountain of stuff out there. But I really liked the graph in that article, so I saved a copy to my hard drive.

But I do recall a few years ago on youtube the GCN guys did a few videos on Keto. That had a very good set of videos on riding only on fats, not carbs.

DId a search and found parts 2 and 3:

I was too lazy to search for part one.

I think when I ride longer than an hour or two, I am in and out of keto for the rest of the day. I might stop, have a granola bar, and within minutes I have a blood sugar spike and that should take me out of keto, but a granola bar of calories lasts for minutes, not hours, so back into keto soon after. But, I do not really notice that transition.

Last summer I did a 200k brevet with a couple others, we were not concerned about time, rode as a group. I recall one gal had a big load of french fries, after a short time, maybe 15 minutes, she had power to burn for quite a few miles, but that eventually wore off and she was no longer in the lead. I also am a big fan of french fries on an endurance ride.

That said, if a food has more than half of the calories from fats, that will slow me down until I can digest it. Fats are digested much slower than carbs and the body has to expend energy to digest a lot of fats. My experience (we are all different), french fries have about the highest amount of fats that I want to eat when I am on a long ride. More fats than half of the calories, I am riding slow for a few hour after eating it.

I will have a meal like this fish and chips, photo below, when I am only five miles from the campground at end of day, but a meal like this will put me into slow motion for a few hours. So, if I have hours to go, I would not want anything like that.



This fish and chips was REALLY good.

Different topic, I just saw another article today that you might be interested in:
https://www.roadbikerider.com/zone-2...ian-intervals/