perhaps I will make a fool of myself
Perhaps I will make a fool of myself by saying this, but, I will say it anyway. Take my opinion with a grain of salt as I have no degrees, or any scientific knowledge, but, I have cycled a few times and this seemed to work for me.
The third day out from the event I will stop eating carbohydrates and try to get rid of whatever "glycogen??" that is contained in the muscles. Usually this results in me looking rather "small and flat". However I do keep protein intake very high. The day before, or starting the morning of, if the event is late evening, I eat tons of oats, brown rice, and good slow carbs rather frequently, as it seems the body swells up. This seems to help somehow by adding more "glycogen??" back into the body. About 15 mins out I have some Cytomax and about 4 Tablespoons of BCAAS.
I could be completely in error here, as I have no clue what I am talking about, but I do know that when I have done this, I have had decent energy while cycling.
Immediately afterwards, I tend to just have 60 grams of protein with BCAAS, a bagel and some Cytomax. Also, 5-10 g of Glutamine. Then in about 30 minutes I have a decent sized meal.
Just my thoughts for whatever they are worth... if they help, I'm glad, if they don't, I hope someone has a good answer for you.
-T