I keep on reading this on the forums, not sure where this comes from. Actual data tells a different story, this is from one of the seminal papers on this:
https://journals.physiology.org/doi/pdf/10.1152/japplphysiol.00974.2003
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That’s interesting. But it was produced in 2004, and I haven’t seen anything since that contradicts the scientific consensus that fructose needs to be converted to glucose in the liver before it can be used by the muscles.
The study’s evidence seems pretty sound. But I read through and it doesn’t seem to discuss HOW the fructose with its 13C molecules is oxidised so quickly. Would be interested to see if there’s been any theories on this.
While it is commonly believed that the liver is the main site of fructose metabolism, Jang et al. show that it is actually the small intestine that clears most dietary fructose, and this is enhanced by feeding. High fructose doses spill over to the liver and to the colonic microbiota.
And a more athlete centric discussion:
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Great. Will take a look when work allows time another quick deep dive…
I actually quite like being (possibly) wrong sometimes. It’s kind of fun, the process of thinking you’ve got everything sorted in your head then something new comes along and turns it upside-down.
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Maltodextrin+honey good DIY drink? What do you guys think?
Malto + pure fructose is better but could be malto + honey (but inluclude salt + lemon as well)
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CORE exercise is not NEAT - try more walks, standing when its possible (maybe less stress).
Shock body means with nutrition. Try Eat more Carbs for example at some days when you have big rides and when you have rest day just cut carbs and increase little bit of fats. Or try Once a week “cheat days” eat what ever you want to help your body and mind with hormones, stress,
I ride 9-12 hours a week - nothing crazy
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Yep, that would be ideal, but i have honey on my shelf all the time so… 
I don’t think I’m eating enough carbs.
I tracked mine yesterday and hit 400g. My workout this morning my legs just gave in after the first few supra threshold intervals - heart rate wasn’t that high.
Fitting in 500+ is going to be difficult if I want to eat healthy - how are you guys doing it?
When I started this thread, my carby experiments highlighted the fact that I’ve been drastically under-carbing my entire cycling life. Shoulda, coulda, woulda…
No two ways around it — it’s a lot of food. Like 20 bananas a day. Or 10 cups of oatmeal. Or 2 loaves of bread. You have to mix carb dense food with nutrient dense food (e.g. veggies).
Then again, you probably don’t need that much because you might not be reducing your glycogen stores to absolute zero.
Nate said in one of the recent podcasts that he gets by eating oatmeal for breakfast and a plant-based lunch. Scroll through the thread, some good strategies in here.
Being anal about getting in plenty of carbs before/on/after the bike. I’d say this is where many people get it wrong, the eat to little on/around the bike and too much off the bike.
Off the bike I eat oats/banana (porridge) or plenty of rice. The latter always with lots of steamed vegetables. Not raw. I have no trouble meeting my carb requirements.
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My morning rides are more like fall out of bed at 06:00. Scoff huge bowl of porridge, honey and banana at 06:10, and a triple espresso latte. Set off 06:24. Feel a bit sick first 30 mins. Drink lots of water. Oh no rumble down below. Emergency stations! Find patch of woodland with lots of spagnum moss and enjoy an epic field dump. Resume riding. Cafe stop with a scone. Few SIS gels 6 months past their use by date but they were 20p each. Get home and eat huge fish finger buttie.
There may be room for a marginal gain in there somewhere?
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requirements sounds very formulaic, at the very least do you feel fine?
As TR is mainly an indoor training platform, there is not need whatsoever IMO to use Gels or other more simple sugar products. Real food/fuel works fine, Ripe Bananas, Plums, Pears, Peaches are all easy to consume while doing sessions on the trainer, you can eat every minute if you need to, just lay it out.
More difficult outside as carrying all that is difficult. If you need to balance out the fructose a bit, slice the fruit and sprinkle on some dextrose etc to balance the sugars.
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Your at my dream level. I weigh in at 87kg trying to sustain the workouts and reduce weight on a Crit plan makes for interesting juggling.
Mitch read a book by Mat Fitzgerald Endurance Diet eat a lot of good food all the time never go hungry don’t over eat I.e. eat slowly mix plant carbs in liberally and vegetables reduce protein down too 100gr a day.
It will take time to adjust
Stuffing figs in your pocket is completely fine 
So that´s no problem. If your gut tolerated there is no way to cut out from your drink
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