Are most age-groupers basically guessing on recovery nutrition?

I’m training ~12–16 hrs/week for 70.3.

Today was a 2h30trainer ride: threshold intervals, ~1,900 kcal.

And I had a slightly uncomfortable realisation:

I don’t actually have a structured recovery system tied to load.

After long sessions I usually:

• Eat a big meal
• Add extra carbs because it was “long”
• Aim for ~1g/kg protein
• Or just eat what’s convenient

But I’m not adjusting recovery intake based on:

• Intensity factor
• TSS
• Back-to-back sessions
• Weekly load

Pros have nutritionists.

Are most of us just winging it?

Serious question:

Do you systematically calculate post-session carbs + protein based on the workout… or is it mostly intuition?

Trying to figure out if this is a real gap or if I’m just over-optimizing.