For anything more than endurance, I’ve started using a carb bottle mix, from this thread which is 2:1 Dextrose-Maltodextrin 50-50 mix: Fructose, (and electrolyte powder).
Have been in the sick house since finishing week 5 or SSB1 MV, so a week off, and just doing recovery week now, so not even n=1 evidence as to whether it has worked for gains. However, as discussed on several podcasts, RPE definitely down!
Where I’m straight on the turbo, I’m working through a load of (past best before) gels I’ve built up. I plan to just have some maple syrup or honey when they’re gone!
The only metric I can say is both on the turbo and outside, I’ve noticed RPE to be down trying to fuel. I’ve focused on other areas of my diet to cut the crap/ reduce intake rather than try and out train the legacy bad diet habits. (Still love my beer and crisps/ chips night though!).
I should add, I workout in the morning pre-breakfast. I generally have carbs in the evening as well. I used to rely on just this.