I’ve listened to him on a couple of podcasts, including the first one on TR. He is also associated with the Nduranz company and they have a calculator. Lets put the following into the calculator:
- Workout: Race or Workout
- Intensity: High
- Duration: 3 hours
we get the following recommendations for cold, warm, and hot conditions:
3 hour recommendations, any temp, race or high intensity workout
| Weight | <60kg | 60-75kg | 75+kg |
|---|---|---|---|
| Carbs between rides | 6-9g/kg | 6-9g/kg | 6-9g/kg |
| Carbs 1st Hour | 45g | 45g | 68g |
| Carbs 2nd Hour | 68g | 90g | 90g |
| Carbs 3rd Hour | 68g | 90g | 90g |
Example for 3 different weights, workout yesterday, high intensity workout or race today
| Weight | 60kg | 70kg | 80kg |
|---|---|---|---|
| Carbs off the bike over 24 hours | 360-540g | 420-630g | 480-720g |
| Carbs 1st Hour | 45g | 45g | 68g |
| Carbs 2nd Hour | 68g | 90g | 90g |
| Carbs 3rd Hour | 68g | 90g | 90g |
45g is about 2 medium bananas. Eat two while walking out the door like I do (90kg) and I’ve satisfied 1st hour recommendations for high intensity workout or hard group ride, assuming I ate carbs off the bike.
45g breakdown (Nduranz 1Nrgy Unit)
- 25g maltodextrose
- 20g fructose
68g breakdown (Nduranz 1Nrgy Unit)
- 38g malto
- 30g fructose
90g breakdown (Nduranz 1Nrgy Unit)
- 50g malto
- 40g fructose
3 hour easy workout, any temp
| Weight | <60kg | 60-75kg | 75+kg |
|---|---|---|---|
| Carbs between rides | 4-6g/kg | 4-6g/kg | 4-6g/kg |
| Carbs 1st Hour | 28g | 28g | 28g |
| Carbs 2nd Hour | 28g | 45g | 45g |
| Carbs 3rd Hour | 28g | 45g | 68g |
Example for 3 different weights, workout yesterday, high intensity workout or race today
| Weight | 60kg | 70kg | 80kg |
|---|---|---|---|
| Carbs off the bike over 24 hours | 240-360g | 280-420g | 320-480g |
| Carbs 1st Hour | 28g | 28g | 28g |
| Carbs 2nd Hour | 28g | 45g | 45g |
| Carbs 3rd Hour | 28g | 45g | 68g |
OK.
All that and now about me.
- 90-ish kg
- do a lot of 1.75 to 2 hour workouts
Put that into a typical week for myself with a 3 hour ride on Saturday, all others 1.5-2 hours so I’ll use 2 hour recommendations:
| Day | Monday | Tuesday | Wed | Thur | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Intensity | High | Easy | Med | Off | High | Easy | Off |
| Carbs 24 hours before | 450-540g | 270-450g | 270-450g | 450-540g | 270-450g | 270-450g | 270-450g |
| Carbs 1st Hour | 45g | 0g | 45g | - | 45g | 28g | - |
| Carbs 2nd Hour | 68g | 28g | 68g | - | 68g | 45g | - |
| Carbs 3rd Hour | - | - | - | - | - | 68g | - |
I ride in afternoon, before dinner. Dinner can easily hit 100-150g carbs. Breakfast easily 120g carbs. Lunch only counting rice its 100g. So thats 320-370 on the low-end, at or just below the off-the-bike 24 hour recommendations. A couple bananas pre-ride and I’m at 370-420g on the low-end.
Saturday 4 hour easy endurance ride would be 5-6g (450-540g @ 90kg) the 24 hours before, then during the 4 hour easy endurance ride: 45g first hour, 45g second hour, 68g third hour, and 90g fourth hour. (FWIW I’ve experimented and prefer front-loading 90g, 90g, 45-60g, 45-60g).
| Day | Sat |
|---|---|
| Intensity | Easy |
| Carbs 24 hours before | 450-540g |
| Carbs 1st Hour | 45g |
| Carbs 2nd Hour | 45g |
| Carbs 3rd Hour | 68g |
| Carbs 4th Hour | 90g |
Saturday 5 hour ride would be 6-7 (540-630g @ 90kg) the 24 hours before, then during the 5 hour easy endurance ride: 45g first hour, 68g second hour, 90g third hour, 90g fourth hour, and 90g fifth hour.
| Day | Sat |
|---|---|
| Intensity | Easy |
| Carbs 24 hours before | 540-630g |
| Carbs 1st Hour | 45g |
| Carbs 2nd Hour | 68g |
| Carbs 3rd Hour | 90g |
| Carbs 4th Hour | 90g |
| Carbs 5th Hour | 90g |
Hope that helps someone.
@SarahLaverty two questions for the upcoming podcast… 1. Does Dr Podlogar generally agree with the Nduranz calculator recommendations? 2. I’ve heard what sound like really high recommendations on TR podcast, if Dr Tim answers yes to question 1, can TR explain their position?
Thank you.