In December I decided to find out what would be the amount of Carbohydrates I need to hold a .75-.81 Intensity Factor for over 90 minutes. In review I am a 61 year old male. I am 5'11" 168lbs and am at a sub 10% Bodyfat Percentage. I adjusted my diet to remove all the so called bad junk.
I do a Pre Ride Mobility Workout that takes approximately 35 minutes. I am using Honey Stinger Caffeinated Gels with 24 grams per unit. Simple Gatorade mix is what my choice of Liquid in 650 ml bottles. 1 full scoop has 66 grams of carbs per scoop. The Protocol was as follows.
1-24 g Gel before Pre Core
40 minutes later 1-24 g Gel before ride *1 gel per 40 minutes here after
1-Bottle 650 ml 22/44/66 per hour
I would ride with a Stelo CGM and monitor blood levels as I trained and monitored on my iPhone. Resting or during the day I was at 50-70 milligrams per deciliter. The average ride would use 4-5 gels (I have begun to use others like a snack cake like a Hostess HoHo which has similarly 25ish carbs per serving) 96 Grams.
The Gatorade is where I adjusted the volume of GA to adjust the carb numbers .
1/3 of a scoop=70 Grams Per Hour
2/3 of a scoop=92 Grams Per Hour
Near a full scoop=114 Grams Per Hour
Al above would start off fine but in each I would have micro bonks. I could feel at intensity a fog or slight loss of power and some loss of cognitive function. Remember these are basically done at low Tempo and the hills are on your own. You are working, 1000 kjs. My conclusion 114 grams. I did 9 trainings in a row and had no drop.
I think the key is start a hour earlier with a gel, Gatorade and start getting primed. Start getting your energy levels up. When you do not you open yourself to a unsuccessful work out. You need Race Gas when you are operating in these levels. I actually am using the same strategy outside for 3 hours or more.
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