Nutrition: 04:30 in the morning

[Mopkop]

Hi guys

 

So I do my training in the morning, before work meeting my mate @ 04:30 and getting home at about 06:30. This guarantees that I get my session done as work finish time is unpredictable.

 

I dont eat before these sessions so its all "Fasted state" recently Id have a small cup of black coffee before the ride.

 

Is this kind of riding ok, as I havent eaten before the ride? Is the back to back, probably 4 days a week of fasted riding recommended or OK??

 

I normally have supper latest @ 20h00 the night before

 

Thanks!

 

Mopkop

[Veebee]

No issues with this. If you have enough energy for the 2 hour ride then you can continue. If not then maybe just grab a fruit on your way out.

 

 

Make sure you eat well after the ride to recover properly.

[Patchelicious]

If you can do the efforts required, then there is no need to for extra fuel.

[Suidwes Boytjie]

Would be interesting to hear what all the more experienced/pro guys say...

 

Whenever i do morning rides, it's always in fasted state, also recently adding the cup of coffee before. When i'm doing a long ride (70km+) i'll have something to eat before i get on the bike and fuel on the bike as well, but that's normally over weekend rides. 

But i'm no expert on this so i might be doing this all wrong... 

[TrailWarrior]

I am also out at 4.30am and also in a 'fasted state" for 1.5 to 2hrs. However, as Veeez commented, I may grab a banana on the odd morning on the way out. Sometimes I slash it out on the ride, sometimes I get home with it still in my back pocket. Depending how I feel out there.

As agreed too with Patchelicious.....if you can hang for the required effort, there is no need....

[Wil6]

I am also out at 4.30am and also in a 'fasted state" for 1.5 to 2hrs. However, as Veeez commented, I may grab a banana on the odd morning on the way out. Sometimes I slash it out on the ride, sometimes I get home with it still in my back pocket. Depending how I feel out there.

As agreed too with Patchelicious.....if you can hang for the required effort, there is no need....

When I was training for the Attakwas, I did a lot of 2 - 2,5 hr rides 4:00 in the mornings. I usually just had a cup of coffee and my first meal was 9:00 at work. 

 

The problem I found with this was, I did not recover at all and my body just started to shut down training week after week and I ended up with what they call "Overtraining Syndrome" and by then it was too late.  

 

I'm following this thread as nutrition and recovery as is important as training, and I clearly did not do the latter correctly when I was putting in the hours. 

[NotSoBigBen]

I ride 'fasted' during the week 1:15 - 1:45 sessions, also just a cup of coffee before I go (with milk   ). Immediately when I get home I have 2 boiled eggs (well as long as it takes to boil them anyway). So far has worked for me.... on weekends when the rides are substantially longer I just have the eggs before and take an energy bar with for the ride (no recovery stuff after) - sometimes even bring the energy bar back 

[Captain Fastbastard Mayhem]

Consider a whey protein shake as a good source of protein before / after the ride. Will absorb a lot easier than a 'nana will, and it's piss easy to get down that early in the morning. Also very easy to get in as a quick after ride filler, so you don't eat the whole fridge when you get to work... 

[nonky]

 

This video will address all your nutrition requirements.

[VicanZA]

1Kg of fat = 30000 calories, so unless you body fat is less that 7% no problem.

[Mopkop]

WOW, thanks for the replies

 

I never get that hunger knock while riding tho. After a heavy session ill start felling hungry while busy cooling down. I only  get time to once I hit work at about 08h00.

 

Thing is, Ive upped my training now for that "SUB 3" so the intensity is defnetly way up and the duration of the intervals have increased.

 

Ive had this "Tummy bug" now twice in 2 weeks. First it was just The shitsZ and now theres nausea too.

Could this be training related?

[Captain Fastbastard Mayhem]

Hit a protein shake after the session. Remember, in order to maintain lean muscle mass you need to ensure adequate protein intake during the day.... 

[Patchelicious]

WOW, thanks for the replies

 

I never get that hunger knock while riding tho. After a heavy session ill start felling hungry while busy cooling down. I only  get time to once I hit work at about 08h00.

 

Thing is, Ive upped my training now for that "SUB 3" so the intensity is defnetly way up and the duration of the intervals have increased.

 

Ive had this "Tummy bug" now twice in 2 weeks. First it was just The shitsZ and now theres nausea too.

Could this be training related?

Eat straight after the ride to help the recovery for the next day.

[Patchelicious]

Hit a protein shake after the session. Remember, in order to maintain lean muscle mass you need to ensure adequate protein intake during the day.... 

I would suggest real food, like a boiled egg or two. Protein shakes are really over kill....

[Captain Fastbastard Mayhem]

I would suggest real food, like a boiled egg or two. Protein shakes are really over kill....

If he's got them available, yeah definitely. But sometimes there's just no chance of getting real food in. 

 

Boiled eggs, mini frittatas, scrambled eggs etc. So many options. IF he has the time. 

[Veebee]

When I was training for the Attakwas, I did a lot of 2 - 2,5 hr rides 4:00 in the mornings. I usually just had a cup of coffee and my first meal was 9:00 at work. 

 

The problem I found with this was, I did not recover at all and my body just started to shut down training week after week and I ended up with what they call "Overtraining Syndrome" and by then it was too late.  

 

I'm following this thread as nutrition and recovery as is important as training, and I clearly did not do the latter correctly when I was putting in the hours. 

 

here's a basic plan I got from a dietitian, the concern was that I wasn't eating enough and won't be able to hit my numbers on the hard training days.

 

my weekend rides are + 5hr / 140km.