What & How Much To Eat On Zone 2 Ride

An Extract from my chat with Uri Carlson - The One Food We All Eat Which Is Slowing Us Down
Full interview is here • The One Food (WE ALL E...
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Full episode is here • The One Food (WE ALL E...
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[@geoffnash2609]

3:40 calculating Carbs required from power. Total kJ 2634 in 4.25 hours = 620kJ/hour. /4.184 to convert to Cal = 148 Cal/hour. Replacement @ Z2ish effort = approx 40%. Replacement at threshold = approx 50%. 148 x .4 = 59g CHO/h for lower intensity. At higher intensity 148 x .5 = 74g CHO/h. So estimation of 75g CHO/hour would be at the upper estimated range of a low intensity ride. But given the 4+ hours duration that would seem reasonable. NB CHO means carbohydrate NOT chocolate.

[@jeremyleake6868]

Your last point is very important too. Chocolate has a lot of fat in the form of cocoa butter, so not a great fuel for riding. Better go for high sugary fuels.

[@jeremyleake6868]

Key fact here is to fuel for 40% of your energy consumption during a long Z2 ride. That can be a large amount of carbs if your Z2 is high. Eg my Z2 (70% max HR) is around 245W. That is around 880kc per hour (=3.6x245). Eating 40% of that is around 350kc or 90g (=350/4) carbs per hour. Reverse engineering that calculation, someone needing 120g carbs per hour for a Z2 ride is riding at around 325W for Z2 which is what Pogacar said his Z2 was approx when interviewed by Peter Attia. That is extreme but my first calculation shows how much many amateurs may be underfuelling for their Z2 rides if they are just getting themselves a bun or cake slice at a coffee shop.

[@johnduddy2359]

It's pretty odd that she's on here as an expert yet doesn't understand the difference between kj and kcals.... The kj value that your computer gives you is an amount of work done... Literally the energy that you have put into the pedals.... To calculate the amount of energy you have burned to output that amount, you need to take into account the energy efficiency of the human body. A rough rule of thumb is that 1kj of work done required 1kcal of chemical energy in your body to be burned

[@JoshThompson-v7t]

I think you may want to reconsider what your average listener does for training: I don't think most of us stop at a coffee shop mid training ride. That seems like sacrilege to me 😂

[@wojplask]

Fighting to get 60-120 min for training a day, between work, kids, partner time, house work, proper sleeping. Ain't gonna waste 20 min for a coffee.....

[@johannese.5211]

I think kj at Training peaks is mechanical work. There is also a kcal value that is better for Energie use(food)

[@geoffnash2609]

7:35 120g CHO/h using the calculation below would require an energy expenditure of 4250kJ for the same ride or more than 1000kJ per hour. Roadman avg 210W for 4.25 hours for 2634kJ. Consider your power output before trying to take in 120g/hour. Most mere mortals can not sustain the power to justify it.

[@tonictones]

A kj is roughly equal to a kcal because roughly 20-25% of the power exerted to push your bike is actually converted to mechanical energy, the rest is released as heat. For simplicity, we assume 0.239 mechanical efficiency to equate kj to kcals.

[@aaronholdaway6008]

You could’ve just stopped, recording, found out the right answers, and then re-recorded it

[@caryblackburn4601]

I decided to watch this clip in the hope that I would be listening to someone who knew what they were talking about. Sadly I've just wasted my time.

[@aaronholdaway6008]

It takes away credibility when you and the nutritionist fumble about converting kilojoules to actual calories

[@AlejandroSiguere]

The human body is about 20-25% efficient in converting chemical energy (from food) into mechanical work on a bike. For a cyclist riding steadily, the kilojoules measured by the power meter closely approximate the total energy expenditure in kilocalories due to this efficiency. 1 kilojoule (mechanical work) ≈ 1 kilocalorie (biological energy expenditure)

[@ECTproCycling]

Your garmin gives you calories though... just look at that...

[@ketjuariittaa]

2 cat type of cyclist… 1) racers/pro 2) everybody else… …2) don’t need any food for 2h bikeride. How hard it mite be. Those people like i was, soffa🥔, need that training away from food to burn fats. IntermitinFasting and 2 meals /day. Why is that (mostly)all you talk about are proracer mealtimes and eating all the time.😢 There is so much overweight people (i was that) who need good advice.😊