Time Trial / Time Trialling / TT

If in doubt, do the math:

230W = 230J/s = 230x3600J/h = 828kJ/h Output power

Assume a feed conversion ratio of 0.25, you'd need to eat 3312kJ

One Powerbar gel is 465kJ, so to fuel on just gels you'd need

3312/465 = 7.0 per hour

A standard (58g) Mars bar is 1.08MJ
A medium banana is about 400-500kJ

Energy drink @ 9% carbohydrate (i.e. the strong hypertonic mix for low intensity work) is about 1.5MJ/l. Obviously the normal 6% mix is 2/3 of that.

A modest ham and cheese sandwich could be anywhere from 1 to 2 MJ, depending on how thickly you spread the butter.

In short, at the output you're targeting for the 24, you shouldn't have much trouble keeping up with your energy intake requirements as long as you stick to the old maxim of "little and often"

I don't see the need to eat 7 gels an hour as it's not high enough intensity to need them, they were just a handy item for comparison and I'll be taking them for convenience. If I double the concentration of SIS GO I get 80g into 500ml and 1220kJ per bottle - not sure if I can drink it though.

Little and often is a big problem for me. I'm working on moving from "nothing whoops everything" to something more useful for such a long event.