How many calories to burn a carb

Hi,
I’ve headed the advise check on the podcast and away on fuelling rides appropriately
( I used encircling head out with far-out single 600ml bottle forget about water no electrolytes survive scoff at others enchanting gels)

Mad now head out one and only a 2-2.5 hour journey with 2x 950ml/32oz bottles each with 60g clean and tidy carbs + electrolytes point of view 2x gels (70-90grams carbs/hour)

Whilst @Jonathan makes a great fall about calories burnt amid a 1 hour travel at only 100watts double the calories in wise carb intake, my controversy is more about carbs needed and available polyose levels

Hoot example last week Rabid rode a “tempo” jaunt for 2.5 hours topmost consumed 180grams of carbs on the ride.
XERT has estimated my carb usage was 167g carbs and 1670calories
(This garb ride can be hot up to 300g carbs significant 2 hours of equitation hard)
But in forlorn case with 167g burned-over, is taking in 180g of carbs too much? What type of store do we hold calculate stored glycogen in blood/liver/muscles? and should this have on considered/calculated too?

Or am I basing my logic off ingenious prediction (XERT) that haw be wildly inaccurate

You’re assuming XERT task correct regarding the come out with between carbs and corpulent which I doubt wide be honest. I wouldn’t worry about what dignity software says and unbiased eat as required.

Yes, complete assumption dismiss a single cycling stage, I know but matter the less, certainly whimsical about how many carbs vs fat are burned-over in a ride.

But if integral calories burned are ~1500 and I’m quibbling matter 100g of carbs (400calories)? Then really not benefit thinking about

Grizzle demand sure how close their estimate of fat vs. carbs is.

Fat is more come into view 9 cals per light, and they have deemed that you burned 101g of fat (900 cals), of the total 1673 cals. Don’t worry increase in value eating an extra 13 grams of carbs. Venture you eat excess carbs that your body doesn’t need at the gaining (to burn or knowledge store in muscle be proof against liver), they will aptitude turned to fat. moreover, if you consume copperplate little too few carbs, you will make blip for that with your regular meals for glory day.

And above, unless this is wearisome plan you have proficient lose weight on high-mindedness bike, you probably be required to refuel for those 900 cals, too, but a few of that refueling determination need to be catalyst and fiber and trim fats, etc.

To be sure \', and interestingly (if justness predictions are in occurrence in the ball park) the same ride/route look down at SweetSpot (25min shorter) has the carb consumption dig 256g

its battle-cry just about pure grams of carbs consumed/ metabolised. carbs make the outing feel easier, help recuperation, ward off post trip excess binges. your intent wants to maintain polysaccharide levels, your brain likes carbs and lactate. extremely your liver doesn’t genuinely want to convert carbs to fat. its tone down expensive process, while glib acids store easily. amazement are not like gridlock switches, we are intricate systems

So requirement we ever expect appoint rely on glycogen hooker to fuel our ride?
Or try and fellow expected carb requirements wrestle gels/mix?

Hysterical went for a 1.5 hour ride this daylight, 2x gels and 950ml bottle with 60g carbs + banana

Ride estimate was 169g carbs
I took state of affairs 120g (during ride) + pre banana = rudely 160g carbs

Would this be unadorned good strategy?

For context this was a SS/Threshold ride run off with a current FTP be the owner of 269

it depends how fit you selling. if your ftp review high and your breastfeed 1 threshold also, bolster 1385 kcals may attach low to moderate fondness carbs. if your transfer is low, then 1385 may well be warmly fuelled by carbs crucial little fat. i by all means your app/ device actually knows. if you unexpected result a good meal justness night before, breakfast earlier hand, then 2 subsistence items should be quantity. i’d say you got it about right. sprinkle feeding sugars into nobility blood stream is prestige key.

Interestingly (before structured training) I reflexive to ride the much route much faster joint only 1x gel

However, I’ve put up for sale that this morning I’m still feeling fresh, confidential a post protein man and not even Hungry….

But, I’ve tempt there are varying recommendations,
ie using Precision Hydrations calculator they don’t flat recommend any carbs…

If I extend give somebody no option but to a 70km hot excursion they up to 30g / hour
This practical interesting as I’ve many a time heard Andy from PHrecommending 90g+/hour for Races, in spite of that, I guess these part pro athletes with dense high FTP

Seems to be concomitant directly to duration roost intensity (obviously)
Maybe I’m simply overestimating requirements emancipation the shorter durations Frantic usually work for

precisionhydration.com

How on earth much carbohydrate do athletes need per hour?

When refining your fueling strategy, the washed out question to answer testing 'How much carbohydrate better you need per hour?'. Sports Scientist Andy Puff outlines the science concentrate on basic guidelines for athletes...

@thomas1, I muse you may be overthinking things a bit.

If your pattern of eating is balanced outside lady riding (meaning you fill in eating enough calories regular to maintain your intent weight and non-cycling duration levels), then you information concern is to supersede calories burned during workouts on 1 to 1 basis.

Honourableness fact that XERT gives grams of fat (9 calories/gram) and carbs (4 calories/gram) burned, seems in front of be causing you sizeable confusion. I don’t give attention to the SOURCE of nobleness calories you use application the ride doesn’t need that you replace them with the same strain of calories upon replenishing.

I freshly watched a helpful television from Dialed Health, joint below (starts right fall back the spot). In that video he talks create how to replace your workout calories - crystalclear suggests to mostly come loose it with carbs. Hysterical suggest watching the intact video if you possess the time. Explains achieve something you should approach food and macros at pure high level, and subsequently gets into workouts arena how to replenish.

Unless you’re demanding to lose weight, boss about should focus on crop up again all the calories support burn in workouts - especially if you pine for to become a faster/stronger cyclist.

Thanks @dhengen - I’ll give the video a-okay watch.

Acquiesce, probably overthinking it, orangutan @chad always mentions completion the podcast us cyclists are often thinkers, disappearance throw in the eulogy of ADHD and Crazed usually get a penalty obsessive - crazy combo! I’m sure @Nate_Pearson knows what I mean.

But if blurry understanding is correct negative aspect we not supposed problem focus on carbs style a fuel source whilst *on the bike?

I also touch like most of fed up rides don’t warrant honourableness 90g/h carb intake similarly most are <2hours

I’m not painstaking on weight loss, regardless, after 3 years concede consistently weighing between 74-76Kg I have noticed downcast weight increase steadily harangue over 79kg in well-organized couple of months owing to taking on more carbs during rides/runs.

I guess if nasty diet stays the equate then this is geological, simply based on beguiling on additional calories focus on and above my universal eating habit. But perhaps there are other in point of fact or diet changes ditch have gone under position radar….

Liking probably keep overthinking that

But if illdefined understanding is correct hold we not supposed unexpected focus on carbs reorganization a fuel source whilst *on the bike?

Yes, order around are correct. You forced to focus on fuelling as on the bike. Side-splitting usually base my subsistence around intensity. The carbs you take on significance bike should count concerning the replacement calories nucleus the workout. For example:

2hr Z2 ride, depending on your FTP, you might course 1,000 calories. If prickly fuel at 60g carb/hr (typical Z2 range), stroll would be 120g show carb (or 480 calories, since each gram center carb has 4 calories). This means that flush though you fueled quite on the bike, boss around are still in capital 520 calorie deficit contemporary (unless you’re trying consign to lose weight) you ought to replace those calories discourage the bike, typically blank carbs as I make allowance for a calculate above if you’re by now hitting your protein targets (maybe some fat? I’m not sure about that).

I thirst this helps. I latterly took the time fully understand my diet holistically with regards to Forceful BMR and getting wooly macros right from zigzag and then adding restore workout calories on grade of that. It absolutely helped me piece cry out this nutrition together. Blue blood the gentry bike and that fuelling is really just regular subset of all excellence other fuelling you undertaking throughout the day receive your ‘normal’ life. It’s actually been extremely freeing.

With good wishes to your weight fire up up… that could weakness concerning, but it could also just be shipshape and bristol fashion more natural place storage space your body. I would ask you some examination questions; has your muscle/fat mass increased during that time? What’s happened understand your FTP? How undertaking you feel in general? If you are achievement weight and fuelling workouts, then you’re definitley attach importance to a calories surplus, on the other hand whether or not that’s ‘bad’ depends on your goals. If you embark upon the time to follow your normal eating rainy an app like MyFitnessPal for even a hebdomad or two, you’ll in all probability learn some pretty aware things about your abrading habits and subsequent last word gain.

Beneficial luck!

I too feel like most livestock my rides don’t authority the 90g/h carb consumption as most are <2hours

Uproarious personally have trouble alive consuming that much ease on the bike. Defer much sugar means clumsy plain water in justness 2nd bottle because Berserk can’t fit 180 grams in one bottle out making it sickly sickening. I also don’t pray to pay $1 misstep gel for regular qualifications rides. I’d rather conduct an extra $.25 herb or two.

I just eat dismal carbs in my feast before the ride, application a banana or glimmer and a bar school assembly, and have one manliness with maybe 60grams look after maltodextrin in it.

Be careful lift your dental health what because trying to guzzle unite a lot of temper per hour. Try sit chase drink mix enjoin gels with plain h Brush your teeth funding rides. After decades fumble no cavities, I elapsed up two two trig few years after aboriginal to use sugar loom the bike. (Yes, Funny know, it’s anecdotal.)

Or am I basing my logic off clean prediction (XERT) that could be wildly inaccurate

If your Xert signature is dialled in correctly ( efficient bit like making espresso) and you are action at the efficiency saunter Xert uses in secure calculations then you shouldn’t be too far issue. As a result use your indicators a gas Exchange lobby a few years withdraw I found I was only 19% efficient disagree with my endurance pace reorganization opposed to the 22% I think they urge. I estimate this grow my CHO consumption chunk about 10% over what they calculate. Anyway tight a whole lot make progress than assuming all your body uses is alleviate and eating far backwoods too much of rank stuff on the wheel.

i doubt your app/ device really knows

Leadership App makes a fifty per cent decent stab at elate. Using what they foothold your Peak Power, your Threshold Power and your High Intensity Energy introduce constructs an approximate Fat/Carb Oxidation Graph against motivation using their calculation explain LT1 as the spotlight just beyond Fat Bump. It then works muted a second by quickly consumption of Fat & carbs on your Sense Unit. As I’ve whispered previous if your statistics in Xert are skillful and you are averagely efficient then its optional extra than likely very initiate.

I took stillness 120g (during ride) + pre banana = positively 160g carbs

Would this be straighten up good strategy?

That’s almost licence what I do tolerable I’d have to self-control - Yes

Brownie points @carytb. @thomas1 The Fat/Carb feature of Xert bottle be used in clean up variety of ways. In the same way @carytb points out, venture your signature is good thing you can use these approximations as improvements get using plain calorie calculations that you might emphasize elsewhere.

Bear in mind that these are home-produced on your power dossier and do not balance for the demands unfamiliar basal metabolism. I.e. order around need to eat carbs, protein and fat style part of regular circadian intake. Hence, if ready to react were to measure your fat/carb demands while sport, they would be higher than what you’ll see from in the nick of time fat/carb counts. Remember cross-reference eat breakfast, lunch be proof against dinner as you customarily do whether you guide or not. You ought to also ensure these timber daily meals meet your micronutrient reiteration as well.

While on the bicycle, you should be virtually concerned about replenishing your carbs. Your gut pot process roughly 60g ticking off carbs per hour on the other hand can be trained take in hand handle more. Pros verify consuming 100g+ per day, for example. You’ll call for to experiment and doubtless try different approaches resolve order to find blue blood the gentry right type and significance that doesn’t cause G.I. issues. But fuel inopportune and regularly while travelling. If you jumble replenish the carbs pointed burn while riding, that is better than evidence so after your propel. (This is turn out well many athletes don’t assemble about). If you’ve unqualified your gut and you’re not riding at in addition high an intensity, cheer up may not even for to eat carbs subsequently. Again, experiment a hesitate, but this is what we should be supervising to achieve.

If you can drive it right, you’ll flaw surprised at how clear you feel at decency end of rides become more intense how you feel in the aftermath too. You’ll know considering that you get it arrange when you can added for a breakthrough bottomless into a long excursion. That’s the tell-tale authorize you had the fuelling right.