Recent three hour club ride with 15g carbs every 15 mins, or 30g every 30 mins, saw 30 min testing like this
7.7 – post ride, with a 55g bolus of carbs about ten minutes before
10.5 – 1hour post lunch, with a reduced bolus
5.2 – 2 hours post lunch.
Similar set of stats on a 2 hour ride on my own as well, so that’s working OK.
- 1 hour easy run, Ave HR 144, Max 152, from 5.5 to 5.7, with a fig roll taken beforehand (13g carbs)
Here’s another good one, just last night, I did a real life video on the turbo trainer, following part of the course of the Amstel Gold race, which goes up and down the ridges of Flanders, short but very steep, and had me working hard, with an average of 189Watts output, but a maximum of 385W. The heart rate was an average of 142, but a max of 169, showing the intensity of the session. Over just over 50 mins, BG dropped from 6.3 to 3.9, a good indicator of either a time trial or a 10k race perhaps.