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fuel your workout with fuel on your body - fat where possible
At what intensity?
I'd need to find a doc for the proper science but muscle glycogen and liver glycogen and I think blood glucose are all used in preference (and in greater amounts) to fat unless you're empty (say doing an unfed early morning workout after low-carb dinner). Doing this intentionally can have some benefits when it comes to improving your body's fat utilising shizzle but it's at the expense of your carb using shizzle so everything above plodding ultra pace is worse off.
Carb rinse does improve performance (mouth receptors detect carbs) but it's useful for things like football matches which last only ~90min, taking on fluids can cause gastric issues and they're already fueled for the match.
Best bet is doing a mix of sessions. Some easier ones fasted and the bulk should be properly fueled harder sessions.
Personally I prefer to do a 3hr ride faster with some energy drink (inc. electrolytes). My calorie deficit is higher even with the calories from the drink and I'm actually getting some training benefit, plus I'm less inclined to binge afterwards and I've done less damage to my muscles so I can do repeat bouts day after day.
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hippy
@elllguapo
I would say to not fuel based on my understanding. You want to fuel your workout with fuel on your body - fat where possible. There was an interesting piece I saw last week (Not certain about the science behind it - edit citation : https://www.gssiweb.org/sports-science-exchange/article/sse-118-carbohydrate-mouth-rinse-performance-effects-and-mechanisms) that even rinsing with a carbo drink improved performance. So if you want to push harder (for an hours training) you can trick your body by rinsing with a sugar water and spit it out if you want to invrease output without taking in calories, like a super important Swift race...
For me - winter training - 3 hour distance (zone 2) outdoor ride without breakfast makes the fat melt away.
I have been injured since mid sept (disc) and a combo of inactivity and my medicine (and self medicine by alcohol and food) has meant that I have gone from 74 to just over 80 kgs and I am slowly getting started with these rides. Will see if it works this winter as well.