For intervals, it is key to have your stomach empty or you risk the GI distress that goes with exercising close to or above 100% VO2 max. You will also sweat more so that fluid replacement must be watched. If this is a ride of less than 1 1/2 to 2 hours, there is probably not a need to have carbo supplement during the ride.
- 4 days prior - balanced diet with 60-70% Calories from carbohydrates
- 4 hours prior - don't eat in the 4 hours before this training ride
- 4 minutes prior - nothing special, a candy bar or energy bar is OK if you're feeling hungry
- During the ride - depends on the total time/distance to be covered. If it's truly focused on intervals, no carbos are needed
- Post ride - a post ride carbohydrate snack, particularly in the 10 to 15 minutes immediately afterwards, will take advantage of the window for maximum glycogen resynthesis and may cut down on muscle soreness
- Fluids - one water bottle per hour as an absolute minimum