Nutrition: 04:30 in the morning

[Veebee]

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

Fruit ... and the cadence when going long or hard. Fruit is still probably a better option vs alot of the other stuff ppl chow for brekkie.

Been following this for 2 weeks now, havent gained anything and have lost a few cm on the waist.

[Ratty]

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

 

A nutritionist advised me against eating weetbix as it isn't low-gi and you get hungry soon after eating it.  

[NotSoBigBen]

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. 

 

Haven't had that experience but might just be me .... 

[Captain Fastbastard Mayhem]

Fruit ... and the cadence when going long or hard. Fruit is still probably a better option vs alot of the other stuff ppl chow for brekkie.

Been following this for 2 weeks now, havent gained anything and have lost a few cm on the waist.

Still sugar...

 

But yes, at high intensities, the sugar is most likely necessary. 

[JXV]

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

Also ride early several days a week. Usually only an hour to 1h15.... I normally have a rusk and cup of coffee before heading out.

 

Had a problem though....because it is cool, especially in the winter (often below freezing) , I wasn't drinking enough and often started my day dehydrated. The coffee may play a part too?

 

So make sure to drink enough and have a decent healthy breakfast after the ride before going to work so you can recover.

 

Sent from my SM-G900F using Tapatalk

[KidCharlemagne]

An early morning training session in a fasted state is always the superior option. Recreational athletes like ourselves consume way too much "fuel" in the form of sugars and other crappy carbs. Hence the constant difficulty to drop the weight.

[Nibali]

A nutritionist advised me against eating weetbix as it isn't low-gi and you get hungry soon after eating it.  

 

Thanks for this. So far it has worked well. Still eat oats before races/weekend rides, so that should be fine.

[Patchelicious]

A nutritionist advised me against eating weetbix as it isn't low-gi and you get hungry soon after eating it.  

 

eish

[Captain Fastbastard Mayhem]

A nutritionist advised me against eating weetbix as it isn't low-gi and you get hungry soon after eating it.  

for high intensity efforts you don't want low gi. You want it to be readily accessible by the body, which often means simple carbs unless you're fat adapted. And even then, sometimes for high intensity efforts you need those simple carbs for muscle glycogen replenishment. 

 

So, as with all things - it depends. 

 

All this low gi, high GL, low fat nonsense. 

[s14phoenix]

When do you okes sleep?????

 

So what if you don't want to lose weight??? I am maybe lucky that I have very little excess but also struggling to up my power output and ave speed.

 

I don't see a lot on this topic as most is focussed on weight loss. What if you need to build additional muscle and no fat to burn? (and not the gym bunny kind of muscle)

[jcza]

for high intensity efforts you don't want low gi. You want it to be readily accessible by the body, which often means simple carbs unless you're fat adapted. And even then, sometimes for high intensity efforts you need those simple carbs for muscle glycogen replenishment. 

 

So, as with all things - it depends. 

 

All this low gi, high GL, low fat nonsense. 

 

Fat adapted? No carbs needed? Doesn't work, unless we invent a new human engine,

[Patchelicious]

Fat adapted? No carbs needed? Doesn't work, unless we invent a new human engine,

Nothing wrong with training low carb, racing high....

[Captain Fastbastard Mayhem]

Fat adapted? No carbs needed? Doesn't work, unless we invent a new human engine,

nah I mean keto. And even then, for high intensity efforts you need carbs to hit those peaks. 

 

Not as necessary for longer, slower sessions. 

[Noshow]

This type of training is really good at relatively low intensity, 70-80% max HR.  The caffeine also helps promote energy use from fat stores.  

 

If you up the intensity you will fatigue yourself over time with this "bonk training", and will need to eat something before, during and especially after.  

 

Recovery is very important - you have a 40 minute window when you get off the bike to take in carbs and protein and your body to replenish depleted glycogen stores most efficiently, otherwise your body will metabolize muscle to do this, which you don't want.  Protein recovery shakes, eggs on toast, oats, choc steri-stumpie, cappacino whatever.

 

Also if you don't eat to recover, you will be starving later in the day and eat twice as much.

[jcza]

Nothing wrong with training low carb, racing high....

 

Nothing wrong with it at all but not all the time

[Veebee]

 What if you need to build additional muscle and no fat to burn? (and not the gym bunny kind of muscle)

 

Train harder ...