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Interesting. I expect you've looked into it more than me. I researched it a bit after doing my first 24 and realised I had no clue how much I should eat, nor did my helper. I found the 300 cal number and have latched onto that since. Gs of CHO is better but I find it easier to guestimate how many cals in x. I've used that on all my long TTS and audaxes since and never bonked. Obvs 300 (or 480) is only an average so different people can metabolise more. Ideally I shd experiment to see how I go with more, but never have got round to it.
frank9755-
I'm loving this, thanks. Looking forward to experimenting with it on next month's ride. I can already sense it'll be a LOT more food than I'm used to, which is really encouraging. I do bonk badly sometimes, and it'd be discouraging to find out I was eating enough already.
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(by the way good luck on the IPWR, huge respect for attempting it, nevermind finishing)
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I'm sure it varies person to person - I've got a sample size of 1 here. But I'd not put hard limits on anything like that. It was only recently the US (I think) updated their guidelines on athlete carb intake to 60g/hr (even though much more is possible with different carb types).
One interesting thing is that body shape has little impact on ability to process carbs - a guy like me could use less than a 50kg woman. It's very individual.
Once I get my British service station feeding down I'm going to have to look at what's commonly available in US service stations and then maybe try some of that. Should be interesting experiment :)
ough
hippy
What I race on is 90g CHO x 4cal/g = 360 cal and some people have done well at Ironman racing on 120g/hr = 480cal. So I'm not sure I'd limit myself to 300 if I could get away with more.