You did not have that good of a look- 3300 is not near enough for a hard workout day- unless the workout was 1.5 hours or less.
But for the sake of argument- if it was 3300 calories. You would need at least 500 grams of carbs.
200 of those grams would be well applied as pre and post-workout. At least 60 grams/hour of carbs during training.
I do best by getting in most of my carbs before dinner.
I eat breakfast- train- eat some more.
What is in the shake that you eat? It might be good- might be garbage.
You also state that you eat a ton of fruit. Though fruit has vitamins, it is also basically sugar. Lots of fructose. Fructose can be an issue with weight and also gut problems.
I strongly suggest you get a rice cooker and keep a container of brown rice ready to eat in the refrigerator, this helps make fueling easier.
85% of calories in last 3 hours before bed? I try to finish eating at least 3 hours before bed. Helps the digestion.
I disagree with this and here is why:
Replenishment rates are pretty limited. On average to around 50g/CHO/2 hrs. Slamming in 500 grams of carbs in a day won't change this and can contribute to way more fat spillover than is ideal. I know World Tour riders that hit around that on a 4 hour training day and that is also factoring in that they take in around 80-100g/hr on the bike.
It can take a while to replenish from truly draining rides, which is where periodizing your week comes in. Sure you can get through a tough 3 day block with tons of intensity, but by the end you will be fully depleted and take a bit longer to bounce back. This is why I never understood why some coaches jam the middle of the week with a 3 week block then expect the standard Friday off day to recover them for the weekend.
Alan Couzens has a good series on planning the training week in this regard. Even 12hrs i.e. shifting a session from morning to night can help. For me my riding time during the day is fixed the solution was to moderate my load. This might mean doing less per day of my target work and splitting it across multiple days, or putting an easier L2 ride between 2 hard days so that I replenish a bit faster by not depleting fully in every ride.
Also, during hard workouts on the bike nutrition is extremely important. Glucose helps with lactate metabolization and glycogen utilization. People who are losing weight are often very afraid to eat on the bike the amount they should during a hard workout. A 2hr ride with extensive time at or above threshold can almost fully deplete glycogen stores. Allowing for more energy from blood glucose also helps spare a bit of glycogen again making replenishment faster and easier. I used to do my 2hr threshold rides with about 45-60min of easier riding, then eat a bar and maybe hit my 2x20 or 2x30 or whatever. I have now since upped my intake so that I consume an electrolyte/glucose solution almost constantly (about 20g/CHO/hr from that) and then split any solid foods or gels up so that I hit 70-90g/hr depending on what I'm doing. The higher it is above threshold, the more I tend to try to fuel my activities. All said and done a 2hr threshold workout will burn around 1500-1600kj for me and even if I hit 90g/hr that is still only 360cal/hr and I still come in at a large deficit. If I get that 140-180 on the bike, where it matters, that is less to eat off the bike when I don't need it and it won't improve recovery time.
Sky are really big about this. Why else do you think they feed so much at the end of stages? And Froome was willing to take a 1400 CHF fine for a few gels?
Don't take me too seriously. The only person that doesn't hate