I am a keen cyclist and after adopting the Paleo diet changed my training routine dramatically. I now partake in a 45 minute ride aiming to keep HR between 60 - 75% MHR and a single sprint session. I also do a HIT session once a week as well.
My question is regarding nutrition, primarily in longer events. I have a 75 mile ride coming up soon (friendly competitive) and was interested to hear scientific reasoning behind the most efficient nutritional approach.
Carbs before? Carbs after? Any during the ride? All fats and proteins? What's your understanding folks?
I have greatly suffered with fading miserably towards the end of the race (prior to Paleo diet adoption) and am determined to nail this.
Thanks in advance.