The article suggests getting most of your carbs throughout the day and than adding some pre-workout. If you do a normal sized high intensity workout, you will:
- Need to be carbed-upp prior to workout
- Replenish during workout
Both require a relative shitload of carbs, that you should probably get as 'fast' carbs from fruit and isotonic drinks. Given the amount of carbs taken this way on workout days, I would suggest that its probably best to make the rest of your work-out days basically low-carb. You can than get your low-sugar slow carbs (taters, pasta, rice, bread, etc) on resting day and have equal amounts of carbs every day. That is:
Workout day: get most of your carbs from fruit (fructose) and isotonic drinks (glucose) and time it to only be (pre-)workout.
Resting day: get most of your carbs from starches (vegies, taters, pasta, rice, bread, etc) and time it to spread it across all meals.