I’m a big fan of high-volume training with a lot of long endurance rides, often 3–5 hours, sometimes longer. I’m curious how others approach fueling on these days, especially when stacking multiple long rides back to back. I’m comfortable with high carbohydrate intake. I can easily do 100 g/hr and up to 150 g/hr for racing, mostly liquid carbs. I could also eat a chipotle burrito and jump straight on the bike, I have an iron gut. On these endurance rides I’m usually doing 8 to 900 KJ‘s per hour.The issue I keep running into is hunger, not energy. Even when fueling at 100+ g/hr, I get persistent hunger pains when stacking days. For example, last Saturday I did nearly a 6-hour ride with ~100 g/hr of liquid carbs plus five solid bars (Clif, Neversecond, Honey Stinger), and I still felt hungry most of the ride. Interestingly, I don’t notice this as much when racing, likely due to intensity and focus. For more context, before a 4.5-hour ride on Sunday I had about a 1,400-cal pancake breakfast with macros almost exactly matching my Hexis recommendations. Using app-based fueling guidance for intra-ride nutrition, protein and fat are barely mentioned. So I’m curious: how do others handle fat and protein on long Zone 2 days? Do you include small amounts during the ride, or is it more about bookending the ride with meals? I also want to be mindful of not blowing my fat and protein targets for the rest of the day. Would love to hear what’s working for others.

Coaches,, I have seen Four Hour rides in the training plan recently. I can’t do an indoor ride for 4 hours and currently the weather still prevents this being done outdoors. Is there another way to achieve the aims of the session? Last week I added extra z2 rides just to make up the time but am aware this may have limitations. Thx