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Obv. hard effort means eat carbs. Though females (Moi) seem to use more fat during exercise.
I'm going uphill now going home, trying to stay in a higher gear for as long as I can. The lactase clearing should improve now that I practice uphill cycling.
Obviously impossible to train for in the Netherlands :p I will bring carb fuel once I go practice my mountain biking, cavehill in belfast is steep!
JWestland
Yeah, MFP values aren't so accurate, I overwrite them with power kcal info for my longer rides or turbo. For me a normal commute is say 300-350 (I just use 600 per day for my commute) but might be 400-450 if I go mental so you might be 10% out even on a known distance.
https://www.quora.com/Which-one-burns-more-calories-cycling-longer-or-cycling-faster