Nutrition: 04:30 in the morning

[Just Jacques]

Cup of coffee before 5 am ride with bottle of water and scoop of BCAA's on the bike for short/ hard week sessions, then whey protein shake or egg white omelette straight after....works well for me.

[Omumborombonga]

I really struggle to eat soon after training so I make a smoothie with milk, milo, peanut butter, banana, plain yoghurt with some granola or future life. Works great for my recovery. Non training days I substitute the peanut butter with frozen berries. I find supplements dont agree with but somehow the above concoction is fine. Go figure.

[Andrew_Smith]

oh goodness, those Stroopwafels are glorious!

 

You should try the way the Nederlanders do it... brew a fresh coffee, and stick it on top of the mug to warm up whilst the coffee cools down a bit. Almost melts teh stroop and makes it lekker warm... 

 

Oh, my word... I need to try this once!

 

Sounds delightful. 

[Andrew_Smith]

If I may ask (well another person asked this too) how late do you guys go sleep for this early morning rides?

 

Also, is this a good idea for me? I am 18 years old and still in school (my last year) and I want to start riding in weekdays too because I only go ride on Saturday (+-38km). 

 

I too commute to school but really not that far nor an intensive ride.

 

Want to get more time on the saddle and to become fitter.

[V12man]

If I may ask (well another person asked this too) how late do you guys go sleep for this early morning rides?

 

Also, is this a good idea for me? I am 18 years old and still in school (my last year) and I want to start riding in weekdays too because I only go ride on Saturday (+-38km).

 

I too commute to school but really not that far nor an intensive ride.

 

Want to get more time on the saddle and to become fitter.

Bed by 10 up at 4 10 on bike by 4 30 ... at 18 you need more sleep than that... 2 hours more at least.

[hayleyearth]

Banana

[Pikey]

 

Bed by 10 up at 4 10 on bike by 4 30 ... at 18 you need more sleep than that... 2 hours more at least.

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)

I can't survive on 6 1/2 hrs sleep,I wake up feeling like I have a hangover ( and I don't drink )... If I have to get up early I need to be in bed by 9am.

And I'm not 18... Although I act like it , well that's what I've been told.

 

I also don't have weight issues but power output is my weak point as well. Going to gym whahahaha .

 

So my serious question is ,could my diet ,which is not really a diet as I eat what I want and in what ever quantity . Effect my need to sleep. I recovery quickly from rides but doubt that has to do with my nutrition . 95% of ppl that I know that ride round my age and younger don't struggle with getting up early. IS NUTRITION PART OF MY NEED TO SLEEP ? or am I just a lazy git ????

[Malpiet]

I go to bed at 10:30pm but only fall asleep by 11 or 11:30pm up at 4:10am and out by 4:30am, back home by 6:20-6:50am depending on the route, 7:30am on route to work arrive at 8:15am. But only then do i have breakfast.

 

Immediately after a morning ride i take a protein shake as i dont have much time to do anything else.

[NotSoBigBen]

In bed 9:30 normally (Ok MAY just have had 1/2 hour or so nap on the couch before that), alarm set for 5 but I'm up before that most days

[V12man]

I can't survive on 6 1/2 hrs sleep,I wake up feeling like I have a hangover ( and I don't drink )... If I have to get up early I need to be in bed by 9am.

And I'm not 18... Although I act like it , well that's what I've been told.

 

I also don't have weight issues but power output is my weak point as well. Going to gym whahahaha .

 

So my serious question is ,could my diet ,which is not really a diet as I eat what I want and in what ever quantity . Effect my need to sleep. I recovery quickly from rides but doubt that has to do with my nutrition . 95% of ppl that I know that ride round my age and younger don't struggle with getting up early. IS NUTRITION PART OF MY NEED TO SLEEP ? or am I just a lazy git

Fat Lazy Git.... thanks for asking.... :clap:

 

Diet has very little to do with sleep - unless you are chronically undernourished - it is possible (although unlikely) that you have some other metabolic issue (hypothyroidism, diabetes and the like) that contributes to a need for sleep - over a longish period you can (with some effort) re-adjust your circadian rhythms to better suit your needs - how you do this by design is probably better answered by google than by me...

 

Some of my shortish sleeping is just due to many years of practice of managing around disrupted sleep (and I am old).... I also probably miss most of at least 1 nights sleep every 2 weeks or so - depending on work requirements -although sometimes I don't make it up to ride in the am after getting home at 2 or 3 am or later(If I am really motivated for some reason I can do it, and usually feel ok (fubnctional anyway) for the rest of the day - but my wife says I am more grumpy than usual....)

[V12man]

Oh, my word... I need to try this once!

 

Sounds delightful. 

No you don't need to try it - it does also explain why Myles waistline approaches the size of his chest.... :ph34r:

 

edit - but I see Myles is now gong to gym to do weights - so maybe soon his chest will be the same size as his waist.....

 

 

(damn... on a roll this morning and its not even friday...)

[s14phoenix]

My problem is that if I go to bed that early I just don't sleep or cant sleep. I have tried shifting the internal clock but I just does not work... So I get up at 5am after going to bed at 10:30pm (usually) and I am at work 6:30. I then leave work at 15:00 -15:30 to give me time to ride in the evening for 1-2 hr. Or if I am not home early enough, I hit the IDT for 1-2hrs depending what I need to do.

 

I now take only 1 day a week totally off the bike and 1 other day on a recovery ride on the IDT for an Hour. I do however need to do more on the weekends and do more of the bigger rides >100km >3hr.

And maybe substitute 1 day a week to do more weights and Running which my knees are going to hate me for.

 

But getting up before 5am I am immediately a Zombie no matter how much I slept.

[NotSoBigBen]

No you don't need to try it - it does also explain why Myles waistline approaches the size of his chest.... :ph34r:

 

edit - but I see Myles is now gong to gym to do weights - so maybe soon his chest will be the same size as his waist.....

 

 

(damn... on a roll this morning and its not even friday...)

 

I'll send you my address for the replacement keyboard demmit

[Mopkop]

Awwwwww SLEEP. I normally get to bed at 23h00, hopefully sleeping by 23h30.

 

Wake at 03h50, meet the guys at 04h30. Yes I get very very little sleep but im sort of used to it.

 

After work/early evenings i can squeeze a 1 hr nap. Weekends I take plenty of naps

[Pikey]

Fat Lazy Git.... thanks for asking.... :clap:

 

Diet has very little to do with sleep - unless you are chronically undernourished - it is possible (although unlikely) that you have some other metabolic issue (hypothyroidism, diabetes and the like) that contributes to a need for sleep - over a longish period you can (with some effort) re-adjust your circadian rhythms to better suit your needs - how you do this by design is probably better answered by google than by me...

 

Some of my shortish sleeping is just due to many years of practice of managing around disrupted sleep (and I am old).... I also probably miss most of at least 1 nights sleep every 2 weeks or so - depending on work requirements -although sometimes I don't make it up to ride in the am after getting home at 2 or 3 am or later(If I am really motivated for some reason I can do it, and usually feel ok (fubnctional anyway) for the rest of the day - but my wife says I am more grumpy than usual....)

No other issues at all...my wife would be killing herself laughing if she read this. Although sleeping is an issue for me ,not falling a sleep but staying a sleep. Possible my quality of sleep is lacking...I can wake up tired. I though the older you get the less sleep you need am in my mid/late 40's . Reading this thread has made me realize how little sleep most ppl can get buy on. Can't sleep late ,6,30 latest but really battle with any thing before 6am.

[usxorf]

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

Just adding my n=1 to the mix. Been commuting/training every morning in a "wake up and not eat state" for a while, and as long as I'm not fatigued from previous days' training I've had no issues with intensity or bonking (rides up to 2 hrs).

 

Just as an aside, after some research about the whole benefits of riding in a "fasted state", the fasted state referred to is riding hard in the afternoon (intervals to deplete carb stores), not replenishing the carb stores post workout (so low carb meal), then riding the next morning in zone 2/3. So not just the usual havent eaten since suppertime.