At the moment it's 3.64 w/kg.
Longer rides and cycling in general is about utilizing your aerobic capacity the most efficiently.
I aim to consume about 400-500 calories per hour. One of my strongest hour powers came from 75 miles into a "friendly" century. I fueled right and my legs didn't feel "tired" or "exhausted" (very different from feeling sore). I swung the hammer down at 330-370W for 30 minutes and then carried it home to the finish around 270. Slower riders called it a voodoo magic, second wind, or just called me a strong rider. Riders who kept up knew what I was doing at mile 60 with my hands and mouth full of Haribo gummy bears -- they kept up or beat me.
Fueling > Fasting.
Fasted endurance (no glucose) is Z1. Unless you want to ride at Z1, don't bother fasting to ride a Z1 century.
Above Z2, our body constantly drains both FAT and GLUCOSE at a certain ratio limited by our VO2 max.
We train our BASE and FTP so we can utilize fat more efficiently at maximal aerobic efforts. The ratio of fat+oxygen burn during aerobic exercise increases as we develop more mitochondria. Mitochondria break down carbohydrate and fatty acids (glucose and fat).
An untrained cyclist will utilize only 20% of their fat during sub-maximal aerobic exercise. (2w/kg)
An elite cyclist will utilize up to 55% of their energy from fat while operating at 90% FTP. (5.5w/kg+)
I ride at about
3.7 w/kg and I burn 800cal/hour in a hard group ride pace.
Assuming I burn 37% of my energy at sub maximal aerobic effort (it's a ball park guidance number not elite sports science
) this means 63% of my energy comes from glucose.
0.63 * 800 cal = 504 cal GLUCOSE consumed during sustainable aerobic capacity.
Replenish the glucose about 30 minutes before you think you'll need it.
Constantly give your body potassium/sodium because you'll be sweating out salts a lot. Don't worry about the salt, you'll either sweat it out or excrete excess through urination.
Weigh yourself on a scale with gear on, enter it into your cycling computer or Strava and ride at your a target century pace (Z3) for one hour and find how much calories you burn.
Do the math, find foods and liquids that work for you during training.
All your training is useless without proper fueling. Good luck raspaa.