How you’ve managed to stick around for this much reading is beyond me, but kudos! In the last part of this series, we went over the common mistakes with caloric burn rates and caloric replenishment, as well as the upper-limits of replenishment. In this final segment of this series we’ll deal with the caloric deficits inherent to cycling, and some post-ride scarfing that – when done right – can help make up for it.
So… notice a problem here with the numbers we’ve seen over the last few posts? Let me give an example:
- Average glycogen reserves: ~2,100 Calories
- Yesterday I did a ride in which I burned 734 Cal/hr
- I ingested about 150 Cal/hr (really, I should do MUCH better than this)
- Calories available after processing: 135 Cal/hr
- Hourly caloric deficit: 599 Cal/hr
- Total ride time: 2 hours
- Total caloric deficit: 1,198
Now, for a 2 hour ride, that’s okay. I have more than enough glycogen stores that I shouldn’t bonk (assuming I start replenishing right after the ride), and in fact I didn’t bonk, even with my low ingestion rate. But if I were to extend this to a four hour event, that caloric deficit is would’ve been huge – 2,396 Calories. Even with having eaten 600 Calories over those four hours, my tank is definitely on empty, and I probably started feeling that approaching wall around the 3:30 mark if not sooner. Had I eaten twice as many Calories, I would’ve been at a deficit of 1,856, which my glycogen stores should be able to just about cover, meaning I’d have been getting worn down but most likely wouldn’t have bonked.