Fasted Training vs Fuelled training

[Terence Hope]

So here is my question, what are the benefits of fasted training vs fuelled training. So, is it better to take pre workout nutrition and intra workout nutrition while training and effectively 'mimic' racing conditions, or is it better to push as hard as possible in a 'fasted' state, and then race day obviously supplementing with all your normal nutritional and effectively 'boosting' your performance. Thoughts?

[Veebee]

in recent months I have been training on just water and fruit.

 

my Pre-ride is either a fruit or 1cup of future zero with milk or water. On ride is just water or a fruit if longer than 50-60km. Naturally I have boosted my fitness/endurance and don't feel the need for any extra fuel during a training ride.

 

Off-course if you are training for an event then you need to use whatever Fuel on your training rides for your body to adjust to it.

[FlyingScot]

In my humble opinion you should not do all your training in a fasted state. All this will achieve is sub optimum training sessions resulting in a sub optimum race...

 

The theory behind fasted training (if you believe it can work) is to train at 70%-80% intensity, not pushing yourself to the limits. It is necessary to push yourself in a training session, so therefore perhaps do 1 fasted training session a week.

[IdeJongh]

If training was just about time on the bike then whatever......

 

But so many of the great coaches push the idea of compound training, and to really build your fitness you need the fuel to train effectively in the right zones and then recover like a boss to hit the next training session.

 

So not all training rides needs to mimic race fuel.  But you should not go under-nourished as this will not only impact on the gains you get from the training, but have a detrimental impact on recovery, spoiling your next training session and so it builds.

 

2c. Not a doc, just a nut

[HappyMartin]

Training while fasting is like a Formula 1 driver practising without fuel in the car. The legs need to work, they can't work without fuel.

['Dale]

I use fasted state for base training rides / light tempo rides for up to 120-ish minutes.

Awesome for weight management.

Awesome for conditioning the body to utilize fat stores.

 

TIPS

Do no train like this exclusively. Be fuelled for high-intensity training.

Drink a cuppa black coffee, sugarless, as it can limit the queasy feelings and bump up the metabolism.

No more than twice a week.

[Winstonian1984]

I train fasted as long as the intensity is not above Zone 2 for extened periods. 

 

If the session is high intensity, I will ensure im properly fuelled. That said, I start all my rides fasted, whether high or low intesity but it fueling sratergy is different during the rides.

 

I have tried a pre-workout/race meal and it leaves me feeling flat, but when starting fasted, I feel sharp.

[SeaBee]

I'm with Dale and WInstonian... I do a fasted session every now and again. But that's NOT a high-intensity session. 

[velomonatiCT]

the body can only access fat stores for a max of 120minutes (if your body is conditioned to it ) for fuel after that the body reverts to seeking glycogen from the muscles and liver

 

fasted training at about 70 % for two hours should be part of a race training regime

as mentioned above ..

to train the body to use fat as fuel

burn fat and produce lean muscle

build endurance

 

fasted means water only

recovery has nothing to do with how you start or how you fuel during training only what you do after ..

[IdeJongh]

 

recovery has nothing to do with how you start or how you fuel during training only what you do after .. 

 

Excuse me I'm a little slow...

 

So what you do on the bike has no impact on your recovery? And by extension your next training session?

[VeloRacer]

The purpose of fasted state rides is that it "teaches" the body to burn fat as fuel instead of glycogen in the muscles. That's why these rides should be low intensity and not longer than 90min. After 90min its recommended you drink some electrolytes.

 

Make sure you haven't eaten anything 8hrs prior to the fasted training session.

[Falco]

The purpose of fasted state rides is that it "teaches" the body to burn fat as fuel instead of glycogen in the muscles. That's why these rides should be low intensity and not longer than 90min. After 90min its recommended you drink some electrolytes.

 

Make sure you haven't eaten anything 8hrs prior to the fasted training session.

 

Surely you mean "after 90 minutes you consume some form of nutrition ie carbs"?

 

Electrolytes are not fuel. Even when doing so-called water only training, you should still have electrolytes in your water bottle. 

 

IMO.

[velomonatiCT]

Excuse me I'm a little slow...

 

So what you do on the bike has no impact on your recovery? And by extension your next training session?

 

yeah exactly we are talking about fasted training

 

if you train in a fasted state ..

 

your recovery is governed by what you ingest and how you behave after that session

 

its training not a stage race

[VeloRacer]

Surely you mean "after 90 minutes you consume some form of nutrition ie carbs"?

 

Electrolytes are not fuel. Even when doing so-called water only training, you should still have electrolytes in your water bottle. 

 

IMO.

Agree, consume Cytomax or even Game...

[Stricker]

Fasted = 0 Calories ,

 

IF is king.

 

Use to train for 60min at 10 hours into fast and only on hour 16-18 I would consume calories.

Works like a bomb but takes a lot of mental strength to get use to it, perfect for weight control and believe me ......unbelievable energy levels . ----not for the faint harted

 

Will slowly start getting into my fasting routines come next month... Will do a bi-weekly FTP and manage my W/KG so make sure the weight vs power = gains

[Veebee]

Fasted = 0 Calories ,

 

IF is king.

 

Use to train for 60min at 10 hours into fast and only on hour 16-18 I would consume calories.

Works like a bomb but takes a lot of mental strength to get use to it, perfect for weight control and believe me ......unbelievable energy levels . ----not for the faint harted

 

Will slowly start getting into my fasting routines come next month... Will do a bi-weekly FTP and manage my W/KG so make sure the weight vs power = gains

 

that sounds serious. But the fasting state or just something to kick start your metabolism works wonders for weight loss, or for me atleast. lost 8kg in a 6 weeks of training, with zero power loss.