Early morning ride fuel

Man I hate all the publicity

Man I hate all the publicity around fasted state riding. Yes, there is some evidence that there is a marginal gain to be had in fat utilisation from doing some fasted riding, but we are talking about tiny percentages.

Personally speaking, I’d be at the absolute end of my training tether to start replacing fueled rides for fasted ones.

For me its a polishing tactic, i.e. something you do to get that last percentage, however many seem to base their whole plan around fasted state riding. 

Truth is, your body will work better fueled. You can not argue that a starved body will outperform a fueled one. 

Exercising on a starved body stimulates positive gains in one area… most of us will get bigger gains from exercising harder, at a higher percentage of it absolute potential, than those achieved from fasted sessions. 

And, as already commented on, there is no absolute fuel source switch, you never stop burning fat at any intensity, its merely the percentage of total energy expenditure that comes from fat that changes as you press harder on the pedals. 

If you want to lose weight, the trick is to burn as many calories as you can in a sustainable way… i.e. training as hard as you can, for as long as you can, as often as you can. 

That T-Nation article seemed

That T-Nation article seemed like educated guesswork to me as well.

But as long as we’re speculating, I’ll add a little anecdata: I ride fasted on weekdays (averaging around two rides a week over the last 18 months) just because I’m not hungry when I get out of bed, and that’s the time I have to train. I’ll have a sports drink and even pastries on longer rides. I tend to down the bottle as soon as I begin cooling down. I’ll add a protein shake when I get home on Z4 and sprint days. Judging by my recent PRs and weight group KOM on the most popular uphill sprint in town, as well as the stretch marks on my thighs, I’m really doubting I’ve lost any muscle. Judging by the fact that I’m still (though barely, now) in the chunkiest of Strava weight groups, I’d say fasted riding isn’t a weight-loss silver bullet either. On the other hand, I’ve been steadily losing weight on a diet that includes more than it’s fair share of burgers, croissants and gelato, so there’s that.

Hope that helps (although I struggle to see how).

unconstituted wrote:

Is this true?

 

Was going to get into fasted early rides, but this would make me think twice about it.

This Men’s Fitness article quotes the study researcher which states that the exercising participants carried out intense exercise, the study showed that weight-loss was greater for those in a fasted state and they hypothesised that it should also work for less intense exercise.

Sounds like Z3 is fine, even Z4 & 5.

http://www.mensfitness.com/nutrition/what-to-eat/breakfast-before-or-after-a-workout

Daveyraveygravey wrote:

Simon E wrote:

My suggestion: eat nothing beforehand, just have warm water.

Take a couple of things to eat with you – flapjack, malt loaf cut into slices/chunks, fig roll or whatever you like to nibble. If you get peckish after an hour or so then have one.

After doing this for a while you may feel you can go longer before needing to eat. It shouldn’t be too long before you can easily ride for 2 hours at a medium pace without needing any food.

 

 

I believe a fasted ride is only properly beneficial if you stay in z1 or z2.  Apparently if you go into z3, your metabolism cranks up a notch and you’re not just digesting stored fat.  I find it VERY hard on the road to stay under z3, a small hill or turn into the wind and you’re up out of z2.

Is this true?

Was going to get into fasted early rides, but this would make me think twice about it.

Google brought up this T-Nation article, but it’s low on the science stuff.

https://www.t-nation.com/training/fasted-cardio-eats-muscle

Simon E wrote:

My suggestion: eat nothing beforehand, just have warm water.

Take a couple of things to eat with you – flapjack, malt loaf cut into slices/chunks, fig roll or whatever you like to nibble. If you get peckish after an hour or so then have one.

After doing this for a while you may feel you can go longer before needing to eat. It shouldn’t be too long before you can easily ride for 2 hours at a medium pace without needing any food.

+1.  I used to be totally useless in the morning before breakfast, I couldn’t function or even think about functioning without at least a bowl of cornflakes.  I now frequently go out early and can ride for up to 2 and a half hours without eating.  I always take small snacks with me like Simon says above, and will tuck in to them any time after an hour depending on how far I am going or how I feel on the day.

I’d try doing different things, try fasting some times, try some of the other suggestions.  

I believe a fasted ride is only properly beneficial if you stay in z1 or z2.  Apparently if you go into z3, your metabolism cranks up a notch and you’re not just digesting stored fat.  I find it VERY hard on the road to stay under z3, a small hill or turn into the wind and you’re up out of z2.

Porridge, Chopped up banana,

Porridge, Chopped up banana, plus a few scattered blue berries or walnuts on top. Drizzle with Maple Syrup or Honey. Will keep you going for at least 30 miles.