Carbs for cycling

• 30g is plenty for Z2.

High intensity:

• Start 50g/h

• Go up to 110g/h - do 15 grams increments and you step up when you tolerate it.

• Go with smaller amounts more often - like every 30 minutes or shorter. Start at the first 30 minutes.

• Make sure to add enough liquids to favor digestion.

• Once over 60g needs to include two different form:

• 2 (multi-directional?) glucose : 1 part fructose

• Brands:

• SIS
• BETA FUEL
• MAURTEN

• INFINITE

• Hidrogels

Race day

2-3g of carb per kg of weight pre-race (2-3 hrs before)

Source: https://www.youtube.com/watch?v=UwKCGyjKPpo