burnthesheep

Probably too personal person to person to say for sure.

Honestly, I personally feel on a RPE scale better recovered faster. Meaning I can do more of whatever I am doing, better.

1700 KJ is random sounding as the burn rate of glycogen is dependent on the power zones of each person. So a low power person can dip into burning glycogen without big KJ workouts. And big power folks can do mega KJ workouts without big glycogen spends.

I have found at tempo for 3 hours on one gel and drink mix only the glycogen is gone by about 2:15. Nutritional bonk. If I give it the fuel, no issues going all way to 3.

I need to try some sweetspot repeat workouts on max per hour fueling to see what I can do. I have never pushed the hourly limits of fueling intake.

Carbonfiberboy 

All true.

Since I've concentrated on long rides, I've always pushed the nutritional limits. I know exactly what I can tolerate and what my ride-forever low intensity calorie/hour number is - they're about the same. Personally, I don't often do hard rides, i.e. glycogen burners, 2 or more in a row. If I'm going to ride back-to-backs, I put a limiter on my effort. I tried using recovery drinks after every ride, but gained weight. I definitely use them after exhausting rides. On our 10-day backpacks, we have a recovery drink as soon as we get into camp, even though my HR won't average much over 60% of LTHR.

I found that blog link with the protein advice, it was a CTS: https://trainright.com/masters-and-g...ning-mistakes/

NikolasFarrel

If we talk about nutrition, it is necessary to maintain a balance of proteins and carbohydrates, if we consume calories more than we should, then we gain weight, if, on the contrary, we spend more than we consume, then we lose weight. That's what my fitness trainer always told me. Perhaps this advice will prove just as useful. I used to run as cardio, but unfortunately, my endurance and joints are suffering, so I switched to cycling. But I keep a calorie count regardless of exercise.

jonathanf2

I used to only do powerlifting, but got back into cycling once the pandemic started. Before I was mostly about eating protein, but now I have to plan my meals accordingly so I have sufficient strength and energy depending if I lift or cycle. To be honest, my powerlifting numbers have gone down to where I was during my lifting peak, but in exchange my cycling ability has vastly improved. My stamina and endurance is much better and I focus mainly on hill climbing, where my deadlift and squat training really shine. In fact I feel like lift PRs are very similar to riding at the limit where oxygen deprivation and having your nervous system firing off to reach the summit/checkpoint. I still work upper body, do pull-ups/tricep dips daily, ab crunches and bench press, but mostly for aesthetic reasons because I find the lanky/noodle-arm roadie look not very attractive. I've also dropped 10 pounds since I started to bike more and people have commented I look much more shredded. In fact I like wearing my cycling gear because I can really see my muscular definition!

Matterden

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