Nutrition: 04:30 in the morning

[Patchelicious]

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.

 

mp.jpg

That word.....

[Wil6]

That word.....

[Nibali]

I'm also doing early morning sessions before work (4h00).

 

I eat 3 weetbix blocks before, another 3 after and have a shake (banana, yoghurt, future life and whey protein) when I'm at work (at about 9). Sometimes get a little hungry at the end of a ride (at about 2.5 hours).

 

Then again, I'm 25 and I eat everything that ends up in front of me

[NotSoBigBen]

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. 

 

You know the saying 'you won't find time you have to make time' .... not a big deal to boil a few eggs the night before ...

[NotSoBigBen]

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

 

I probably shouldn't eat and still ride for a few days then 

[Pikey]

You know the saying 'you won't find time you have to make time' .... not a big deal to boil a few eggs the night before ...

boiled eggs,great idea. I never take into consideration what I eat . Early morning rides (well early for me) muesli and choc chip yoghurt & coffee of course and maybe a slice of toast and honey. I cannot go with out breakfast.

 

After a ride anything I can get my hands on. Especially a good fry up ???? and a shake of course...

Damn I should be embarrassed by my eating habits.

[lechatnoir]

for the fasted rides, as long as your electrolytes are in order, you should be OK. I've taken to fasted morning rides on an espresso. works for me so far

[jcza]

Better to pre-load than re-load.

Sleeping depletes your glycogen stores but you should still be good for 90 minutes.

As already mentioned emptying the stores completely will harm recovery.

Some training can be done fully fasted but not all training, otherwise it might be too easy.

Add something like Cadence CarboFuel to your bottle.

[Veebee]

That word.....

Should have read - sports nutritionist.

[Captain Fastbastard Mayhem]

I probably shouldn't eat and still ride for a few days then 

1g of fat has 9 calories, so Vican is wrong. 1kg fat = 9,000 kcal. 

[Captain Fastbastard Mayhem]

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

Nope. 1g fat = 9 calories (kcal) so 1kg = 9,000kcal

[WIPEOUT 1000]

In a similar position, life also requires me to train early morning without eating. I actually think that ones body adapts/becomes more efficient over time in order to manage on the glycogen the liver produces, i.e. I do not even have to eat for a 100km morning ride.

 

However, it is my understanding that if you want to do high intensity training you may hit the proverbial wall. There seems to be a limit to the liver's ability to produce glycogen and if you go past that point you'll need something else either before or during the ride.

['Dale]

Maybe 1-2 a week

Black coffee to ease the funny feeling

Up to 90 mins or so

And pack a boiled egg for carb-free fuel if you wanna go longer on the day, say a commute to work

 

Like anything in life, overdoing this can have drawbacks.

[Captain Fastbastard Mayhem]

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.

 

mp.jpg

That's a CRAPLOAD of sugar, there...

[Stricker]

Just something to remember,

Your body get use to whatever you give it and changing from it could cause problems.

 

Now nothing wrong with going for a training ride in fasted state all the time, question is are you planning on racing fasted? 

If not I would suggest to have a few race day preps in there to ensure body can handle the change in routine.

 

 

Basically the same as guys who say train on water only, but race "energy drink", then they ask themselves why they got sick during race ect ect....Body not use to it. 

[jcza]

That's a CRAPLOAD of sugar, there...

 

Sugar = fuel when training