Cycle on empty stomach
- Thread starter easyrider
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Lots of arguments for and against fasted training.
I think it massively depends on the type of training, duration & intensity.
Ultimately, net calories will dictate the end result. On a short ride if you feel you can train well fasted (although some protein intake is advised) then by all means go for it.
But for any longer sessions I think fuelling yourself to perform optimally will mean you can push harder and thus in theory burn more calories
I think it massively depends on the type of training, duration & intensity.
Ultimately, net calories will dictate the end result. On a short ride if you feel you can train well fasted (although some protein intake is advised) then by all means go for it.
But for any longer sessions I think fuelling yourself to perform optimally will mean you can push harder and thus in theory burn more calories
Not a good idea - you'll run out of energy and get the dreaded 'knock.' If you want to promote the body's ability to metabolise fat I'd suggest going for a walk on an empty stomach would be better as its a low intensity exercise and as such is much better at burning fat that something more energetic.
Interestingly, about a year ago I read Tyler Hamilton's book The Secret Race. Great read, and I think in it he said that he lost a race because he ran out of energy in its final stages because he mis-calculated his energy requirements and didn't carry enough to eat with him!
Interestingly, about a year ago I read Tyler Hamilton's book The Secret Race. Great read, and I think in it he said that he lost a race because he ran out of energy in its final stages because he mis-calculated his energy requirements and didn't carry enough to eat with him!
Recent studies in to cardio vascular training fasted and fed-state, both steady state and HIIT, showed no notable difference in fat burn/utilisation, so ultimately it's up to you.
Depending on the duration of the cycle I would suggest always taking something with you should you need it. And I would always keep some extra in the saddle bag in case for any reason you suddenly 'bonk'.
Leisurely/tempo rides under 90 minutes generally you'll be fine, but anything in excess of two hours that's a little more challenging (big or long climbs etc) I'd take something in after the hour mark and then every 30 minutes there after, along with plenty of fluids and electrolytes. If you're not used to training fasted then I would suggest starting with a shorter ride and working up.
Maxeh and I did the Isle of Wight Randonnee in May, my first ride over 45 miles / 3 hours (68 miles / 5 hours) and whilst I had plenty of fluid and my usual routine of small 50-100 calories snacks every 30 minutes or so, after mile 50 I started to flag and eventually bonked (hypoglycemic) quite hard around mile 60 which was not pleasant at all. An energy gel kicked some life in to me but I wouldn't want to experience it again and learnt my lesson that the further in to a long ride like that you get then the more important it is to have something substantial (3-500 calories) late on in the ride.
I found this two part article on Friday which was an interesting read for tuning your diet for fat adaptation, (Cliffs: some people are more adept to utilising fat than others but you can still improve this even if you're generally carb dependent):
http://cyclingtips.com.au/2013/08/high-fat-low-carb-diets-good-for-you-and-your-cycling/
Depending on the duration of the cycle I would suggest always taking something with you should you need it. And I would always keep some extra in the saddle bag in case for any reason you suddenly 'bonk'.
Leisurely/tempo rides under 90 minutes generally you'll be fine, but anything in excess of two hours that's a little more challenging (big or long climbs etc) I'd take something in after the hour mark and then every 30 minutes there after, along with plenty of fluids and electrolytes. If you're not used to training fasted then I would suggest starting with a shorter ride and working up.
Maxeh and I did the Isle of Wight Randonnee in May, my first ride over 45 miles / 3 hours (68 miles / 5 hours) and whilst I had plenty of fluid and my usual routine of small 50-100 calories snacks every 30 minutes or so, after mile 50 I started to flag and eventually bonked (hypoglycemic) quite hard around mile 60 which was not pleasant at all. An energy gel kicked some life in to me but I wouldn't want to experience it again and learnt my lesson that the further in to a long ride like that you get then the more important it is to have something substantial (3-500 calories) late on in the ride.
I found this two part article on Friday which was an interesting read for tuning your diet for fat adaptation, (Cliffs: some people are more adept to utilising fat than others but you can still improve this even if you're generally carb dependent):
http://cyclingtips.com.au/2013/08/high-fat-low-carb-diets-good-for-you-and-your-cycling/
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