ketogenic diets only make sense if you are rarely -- if ever -- go over the first lactate turnpoint (the aerobic threshold/zone 2/2mmol whatever you want to call it).

once you start burning sugar, you need sugar. there's over 30 years of physiology to back that up....

gels on a training ride? sure -- following a ~100 calorie zone 5/6 effort, makes perfect sense. Saturday was 100 miles, 5 /12 hours, with 4 efforts of zone 5 that burned off ~ 100 calories each. 4 gels, 2 bananas.

even with that CHO replacement, that ride was long and hard enough to deplete glycogen stores. I ate ~ 2500 cal, about 70% of it CHO, between finishing the ride and bed. the next day, 4 PRs on 3-4 minute zone 5 hills -- glycogen was replaced, with maybe a little bit of supercompensation.

road racing and training for road racing = high CHO. if you're not getting in 12+ hours a week on the bike with intensity, and are overeating the carbs, ok, now you'll have problems. but a high CHO diet best meets the energy demands of endurance athletes in training and competition.

Carbohydrate intake during exercise and performance. - PubMed - NCBI

Carbohydrate and exercise performance: the role of multiple transportable carbohydrates. - PubMed - NCBI

http://www.researchgate.net/profile/...65cd000000.pdf

SSE #106 Carbohydrate Supplementation During Exercise: Does It Help? How Much is Too Much?

http://www.olympiatoppen.no/fagomraa...dia39082.media