another fantastic video Rich, fasted training is is like you say another tool in the box. Although I do 90% of any riding first thing in the morning due to life commitments so all of them are done fasted as I can't eat at 5:30am. My body is just used to it.
I start all my rides fasted, sometimes I'll start eating after an hour if it's a long ride or sometimes 2 hours if it's an easy ride. Longest I've done fasted is 7.5hrs (125 miles) which I don't recommend! I did 100 miles fasted the other day and while I was OK during, the following days I felt shocking, although I then had a stomach bug so I'm not sure if that was cause or affect.
Thanks for sharing Richard. In general once we've built up a solid fitness, it's amazing how far we can ride without food. Is it most optimal way for performance, perhaps not. Does the same still apply when you're riding a sportive (if you do) when you want to perform? Rich.
@@spokedhq I think that your approach, is correct. There is no point in doing fasted rides, unless it is part of bigger plan, structure, and picture. All part of weight managment. Its like that extra little step you take in order to climb another step. I managed to get to sub 57 kg (i am 165cm) at the age of 46, and pr'd my 20 min (5.1 w/kg). I dont see any point doing such rides, unless you training, mental, recovery, is dialed in. It is better to fuel good through the ride, and recover for the next one
With mine and my wife's work schedules I could only ride before work so it was a 5:30-6:00 ride for an hour, hour and a half always fasted never had chance for food beforehand. Worked out well for me. I guess my body got used to it.
Today I had a bout of what I now think was "hyponatremia". I hadn't fasted, but after about 40 miles of drinking tons of water due to the heat, I suddenly felt like I had the flu. The weather was 80F but I felt really cold and almost vomited. It was a type of bonking I've never experienced before and never want to experience again. It would be interesting to know how the pros avoid hyponatremia, especially when fasted training!
I did tried fasted training for 3 days per week, almost 3 weeks, with no increased weight loss, I did zone 2 ride. I was a bit concern at the begining,. What I'm doing now is riding 2 hours after my most important meal of the day, for about 2 and a half hours. Numbers change in a noticeable way . Also feel much better, with lots of energy, hills come easy. I really enjoy this rides, may be because I'm not thinking when I will hit the wall.
Thanks for sharing! The thing with fasted training it doesn't increase weight loss. There is no difference in eating your calories on the bike v. post bike session for weight loss. What's key is finding a routine / method that works for you. Keep it up. Rich.
Could you make a video about how to move up in a big bunch with like 120+ participants? Maybe another video about tactics in the race (when to attack and react to others)?
I started to train fasted after seeing a couple of videos on YT and was kinda skeptical about it. The first 2/3 weeks of were indeed a pain but after that I started to feel better and better and increased the duration up to 4h. Never bonked again!! I now do a daily fasting routine (14h fasted /10h eating window) were I can eat pretty much everything while keeping my weight very stable all year around.
That's awesome you've found a method that works for you. I know I couldn't stick to 14 h fasted / 10 h eating window 😅 Do you have any advice for someone wanting to give this a go? Rich
@@spokedhq I think the most important is to listen to our body because if we push a little bit more, the lack of energy will be quite noticeable the first few weeks.
@@spokedhq Yes it can be. Although I'm not an expert I wouldn't recomend this to young people on their early twenties or younger because of their fast metabolism.
I do fasted rides all the time, but I don't eat any carbs at all, so being fat adapted makes it easy. Turns out, that after a few months of no carbs, you can ride at all intensities just like before with carbs. Pretty cool stuff, and I feel so much better overall.
@@spokedhq yes I race Gravel events and local club road races, and time trials. I train with structure in all the different intensities. I went zero carb about six months ago. Took me a few months before my body was fat adapted and now I am starting to hit all my power numbers from a year ago. I have dropped 20 pounds of fat so my body composition is much improved as well. Turns out, you don’t necessarily need carbohydrate to perform at high intensity. Your body is capable of creating all the glucose that you need for any duration.
@@spokedhq thanks for the kind words and encouragement. All the “research“ consists of very short term studies where macro nutrients are adjusted for 4 to 6 weeks, and then athletes are tested comparing to their baseline carbohydrate outputs. Most people require 3 to 6 months for their livers and kidneys to become efficient at gluconeogenesis. Most athletes will experience a decline in performance the first couple months, and most high-level athletes are reluctant to try something that could affect their sponsorship or team contracts. A couple of good resources to investigate If you are interested, are Tim Noakes and Bart Kay. I just did a gravel ride last night with the boys, we rode for 90 minutes, and I spent 32 minutes at threshold, and 27 minutes at tempo. My primary motivation for zero carb was for general health, and I was worried that it would adversely affect athletic performance, but I don’t worry about that too much anymore.
@@danfox8819 interesting. I am aware of Tim Noakes research and I know some of it's farfetched. However, I agree it does take time for your body to adjust. What's great is you've found something that works for you and sustainable. I do think half the battle is finding something works for you. Rich
Interesting. I ride fasted everyday. Exclusively offroad and short (1-2 hours). I eat over six hours with 18 being fasted. The only processed carbohydrate in my diet is fresh bread. The main carbohydrate intake is from fruit and veg. Not a vegetarian and don't eat a lot of meat just because it suits my diet. When I do add it, I cannot say I notice a difference. I don't race. I cycle for mental and physical well being and primarily, it's my passion. For me in particular it works. Don't get hunger pangs on a ride and while on 18/6 I have never bonked. I would say, spend time to find out what works for your body. Oh, and I'm 180cm/70kg.
Really interesting La Cometa! So you don't eat any rice, pasta, potato or even oats? Plus as you don't race and perhaps push the intensity too much - you may not notice any difference. However, there could be a negative effect in how you recovery if you're to back up, day after day. This is all, does it really matter in your situation - maybe not. The important thing is you're enjoying it and staying healthy. Keep it up,
@@spokedhq There is no specific diet behind what I eat except avoiding as best I can, high processed carbs and refined sugar. I enjoy my food so much more if I eat after riding. I feel so much more lively for not eating early. It's just me. Yes I do eat oats (50g a day or so) not rice, potato or pasta but that is with no intention. Just the way of my diet. Now, yes, being a passionate cyclist it is very hard to moderate my exercise level. Easy riding is too easy and lacks the buzz i enjoy so I do run into intensity issues or the effect of it. Does it really matter? Yes, I feel it does but haven't yet got to the bottom of it (in me) to be able to give you a more cohesive answer. And yes I will ride until I can't. Great channel, thank you.
another fantastic video Rich, fasted training is is like you say another tool in the box. Although I do 90% of any riding first thing in the morning due to life commitments so all of them are done fasted as I can't eat at 5:30am. My body is just used to it.
Thanks Eddie! That makes sense. Do you alter your evening meal if you have an intense workout in the morning? Rich
I start all my rides fasted, sometimes I'll start eating after an hour if it's a long ride or sometimes 2 hours if it's an easy ride. Longest I've done fasted is 7.5hrs (125 miles) which I don't recommend! I did 100 miles fasted the other day and while I was OK during, the following days I felt shocking, although I then had a stomach bug so I'm not sure if that was cause or affect.
Thanks for sharing Richard. In general once we've built up a solid fitness, it's amazing how far we can ride without food. Is it most optimal way for performance, perhaps not.
Does the same still apply when you're riding a sportive (if you do) when you want to perform? Rich.
Did a lot of fasted rides. Even 4 hrs. Sometimes it was a real strugle, and some times felt great and did PRs
It sounds like it was a thing of the past - Do you still do them? And any advice for people giving them a go?
@@spokedhq
I think that your approach, is correct. There is no point in doing fasted rides, unless it is part of bigger plan, structure, and picture. All part of weight managment. Its like that extra little step you take in order to climb another step.
I managed to get to sub 57 kg (i am 165cm) at the age of 46, and pr'd my 20 min (5.1 w/kg).
I dont see any point doing such rides, unless you training, mental, recovery, is dialed in. It is better to fuel good through the ride, and recover for the next one
@@mokasusa 100%. Fasted training ins't a silver bullet for dropping weight or riding faster.
With mine and my wife's work schedules I could only ride before work so it was a 5:30-6:00 ride for an hour, hour and a half always fasted never had chance for food beforehand. Worked out well for me. I guess my body got used to it.
100%, we do become accustomed to it. Did you ever need to tweak your evening meals based on what you rode the next morning? Rich
Today I had a bout of what I now think was "hyponatremia". I hadn't fasted, but after about 40 miles of drinking tons of water due to the heat, I suddenly felt like I had the flu. The weather was 80F but I felt really cold and almost vomited. It was a type of bonking I've never experienced before and never want to experience again. It would be interesting to know how the pros avoid hyponatremia, especially when fasted training!
I did tried fasted training for 3 days per week, almost 3 weeks, with no increased weight loss, I did zone 2 ride. I was a bit concern at the begining,. What I'm doing now is riding 2 hours after my most important meal of the day, for about 2 and a half hours. Numbers change in a noticeable way . Also feel much better, with lots of energy, hills come easy. I really enjoy this rides, may be because I'm not thinking when I will hit the wall.
Thanks for sharing! The thing with fasted training it doesn't increase weight loss. There is no difference in eating your calories on the bike v. post bike session for weight loss. What's key is finding a routine / method that works for you. Keep it up. Rich.
Could you make a video about how to move up in a big bunch with like 120+ participants? Maybe another video about tactics in the race (when to attack and react to others)?
We can definitely look into that. Curious, what races or sportives are you targeting? Rich.
I started to train fasted after seeing a couple of videos on YT and was kinda skeptical about it. The first 2/3 weeks of were indeed a pain but after that I started to feel better and better and increased the duration up to 4h. Never bonked again!!
I now do a daily fasting routine (14h fasted /10h eating window) were I can eat pretty much everything while keeping my weight very stable all year around.
That's awesome you've found a method that works for you. I know I couldn't stick to 14 h fasted / 10 h eating window 😅 Do you have any advice for someone wanting to give this a go? Rich
@@spokedhq I think the most important is to listen to our body because if we push a little bit more, the lack of energy will be quite noticeable the first few weeks.
@@Biotico great advice. Though I must admit, sometimes it can be tricky to do. Rich.
@@spokedhq Yes it can be. Although I'm not an expert I wouldn't recomend this to young people on their early twenties or younger because of their fast metabolism.
I do fasted rides all the time, but I don't eat any carbs at all, so being fat adapted makes it easy. Turns out, that after a few months of no carbs, you can ride at all intensities just like before with carbs. Pretty cool stuff, and I feel so much better overall.
Thanks for sharing Dan. I am surprised you can ride at all intensities with no carbs. Do you race by any chance? Rich.
@@spokedhq yes I race Gravel events and local club road races, and time trials. I train with structure in all the different intensities. I went zero carb about six months ago. Took me a few months before my body was fat adapted and now I am starting to hit all my power numbers from a year ago. I have dropped 20 pounds of fat so my body composition is much improved as well. Turns out, you don’t necessarily need carbohydrate to perform at high intensity. Your body is capable of creating all the glucose that you need for any duration.
@@danfox8819 Wow I am really surprised - it's not what the research indicates. However, fair play for smashing it! Best of luck. Rich.
@@spokedhq thanks for the kind words and encouragement. All the “research“ consists of very short term studies where macro nutrients are adjusted for 4 to 6 weeks, and then athletes are tested comparing to their baseline carbohydrate outputs. Most people require 3 to 6 months for their livers and kidneys to become efficient at gluconeogenesis. Most athletes will experience a decline in performance the first couple months, and most high-level athletes are reluctant to try something that could affect their sponsorship or team contracts. A couple of good resources to investigate If you are interested, are Tim Noakes and Bart Kay. I just did a gravel ride last night with the boys, we rode for 90 minutes, and I spent 32 minutes at threshold, and 27 minutes at tempo. My primary motivation for zero carb was for general health, and I was worried that it would adversely affect athletic performance, but I don’t worry about that too much anymore.
@@danfox8819 interesting. I am aware of Tim Noakes research and I know some of it's farfetched. However, I agree it does take time for your body to adjust. What's great is you've found something that works for you and sustainable. I do think half the battle is finding something works for you. Rich
Interesting. I ride fasted everyday. Exclusively offroad and short (1-2 hours). I eat over six hours with 18 being fasted. The only processed carbohydrate in my diet is fresh bread. The main carbohydrate intake is from fruit and veg. Not a vegetarian and don't eat a lot of meat just because it suits my diet. When I do add it, I cannot say I notice a difference. I don't race. I cycle for mental and physical well being and primarily, it's my passion. For me in particular it works. Don't get hunger pangs on a ride and while on 18/6 I have never bonked. I would say, spend time to find out what works for your body. Oh, and I'm 180cm/70kg.
Really interesting La Cometa! So you don't eat any rice, pasta, potato or even oats? Plus as you don't race and perhaps push the intensity too much - you may not notice any difference. However, there could be a negative effect in how you recovery if you're to back up, day after day.
This is all, does it really matter in your situation - maybe not. The important thing is you're enjoying it and staying healthy. Keep it up,
@@spokedhq There is no specific diet behind what I eat except avoiding as best I can, high processed carbs and refined sugar. I enjoy my food so much more if I eat after riding. I feel so much more lively for not eating early. It's just me. Yes I do eat oats (50g a day or so) not rice, potato or pasta but that is with no intention. Just the way of my diet.
Now, yes, being a passionate cyclist it is very hard to moderate my exercise level. Easy riding is too easy and lacks the buzz i enjoy so I do run into intensity issues or the effect of it.
Does it really matter? Yes, I feel it does but haven't yet got to the bottom of it (in me) to be able to give you a more cohesive answer.
And yes I will ride until I can't. Great channel, thank you.
@@trickystitch sounds great and thanks for the support. All the best. Rich.
Im adapted, but the majority of my rides are fasted. And they are 2+ hours. 😮
How long did it take you become comfortable riding like this? Rich.
@spokedhq Well, for all my life I been doing it like that. So it wasn't a period of adaptation. For context, I'm just 16.
I could ride faster than GT! Yea! Just got to starve him first.
We're backing you all the way 🚀 Rich
i ride fasted just to lose weight not to get fast