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?
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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Meh. We’ve had doughnut cereal up here for almost a year!
But at 32g carbs/cup, it’s not all that carby.
I think there’s a place for dedicated sports nutrition on the trainer, particularly during really sweaty/intense sessions- but like most aspects of fueling on the bike it’s pretty subject to individual differences.
I prefer real food 90% of the time, but I was definitely mainlining gels the whole way through DIsaster 
Love it:
now if we just could take lab measured substrate utilisation seriously: new study, day to day reliability of fatox
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I saw that posted on Twitter yesterday.
Here’s the text that goes with the graphics: https://glut4science.com/publicaciones/fisiologia-del-ejercicio/fat-oxidation-athletes-high-carbohydrate-versus-high-fat-diet/101
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I have been looking at past tweets by GLUT4. Very much in the high carbohydrate camp with Inigo San Milan.
Really good graphic of substrate use.
seems to be a lot of low carb training done by the pros still though.
Periodisation of carb intake is not low carb
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Sure, but Dr San Milan, who is head of performance at UAE also, does not recommend any low carb training.
if I was not clear, some teams, coaches etc are using low/periodised low carb training quite often it seems (several times per week), where others are saying that it is not beneficial at all.