I’d love to get a video focusing on fueling and nutrition for folks who aren’t in a position to need to lose weight, or where it might even be detrimental. I know a lot of people ride to help shed some pounds, but I myself, along with others, am in the situation where losing weight would actually be detrimental to performance and health - coming in at a whole 60.2 kg. I don’t exactly have a lot of fat reserves to draw from and generally find myself needing (at least I think so) to fuel more often than my bigger built counterparts, and I’d love to hear some expert info for people like us (thinking guys like Neill the bike fitter too). Hard to find that info around since so much cycling nutrition info seems focused on either racing or weight loss…so what about training for those of us already at a healthy weight?
Quite the difference to the last video promoting fasted training and interval sessions without fuelling. This is so much better and I wish everyone would promote this. Let’s end the fasted / under fuelling training. Good advice and video 👍
did find that strange too, "you dont need to fuel yourself for 2 hour rides" maybe true but why run yourself in a 2000 calorie deficit and make the riding harder than it needs to be 🤨
2 місяці тому+1
Very well said, I can confirm all the 3 mistakes from my own experience and I can confirm addressing them really makes a difference!
Wow, I'm glad I didn't follow many trends on my weight-loss journey. A female friend of mine asked if I "cut sugar", I was like... it's the only thing I eat 😂, especially on the bike, candy/bars/drinks etc. I've lost around 20kg in the last year and a half, a lot of cycling, but most of it is portion control / fasting. I never exercise fasted (unless doing shorter sessions, like a short jog etc.) So this is tells me I don't need to change too much in my strategy.
From what i've noticed lot of coaches related to one specific sport have a lot of missunderstanding behind certain physiological processes or reasonings behind certain training and nutrition tactics and even if they're doing something right they often do it for the wrong reasons (for example one of the YT cycling coaches mistaken muscle fiber types with genetic potential and said that slow muscle fibers means that you can't perform on very good level even at your peak and fast muscle fibers means you have potential to be fast - which is utter bs). That's not the case in the video, every aspect had given context (as it should) and very good explaination that is consistent with recent knowledge about training and nutrition.
I train fasted at least the first hour but not if longer than 2 hours and always zone 2 (proper lab tested zone 2 and solo!, not 'group ride' zone 2!). It's helped me massively with both body comp and performance. If I have breakfast and/or fuel a lot on the ride, I still eat just as much when I get home or later, so doing low intensity fasted training is a great way to reduce calories FOR ME.
A lot of this resonates, I struggle severely with weight loss and def do go through phases of pushing though 3-4 hour fasted sessions in zone 2/zone 3, and while I usually eat a lot after it's hard to maintain the calorie deficit through the week, even with regular, frequent, intermittent fasting being part of the routine. Trying to fuel better doesn't seem to help, I tried after being nagged by my PT (also a nutritionist) and my weight just shot up extremely fast, no muscle gain just fat according to the body scan, and I didn't notice any difference in appetite. As a result I just keep going back to the long, low intensity and fasted training because nothing else seems to work for m.
This is all great advice, but how do you do better at managing inconsistency? Because of my situation I talk to everyone I can in the gym, pool and sauna, and I think around 1 in 4 either has a chronic health or pain issue that limits what they can do, or has a friend or partner in that situation. In my case I'm stuck in this vicious cycle of zero or very limited training for weeks to months at a time, and by the time I start to regain fitness and progress I'm pretty much guaranteed to be in too much pain again. Constantly it's extremely hard fought weight loss when things are 'good,' only to rapidly gain back 80% - 125% when things are bad. I find that I can only maintain or lose successfully when I have a very high volume of training, and I can't ever do high intensity (zone 4 and up) because it's liable to trigger severe pain and weeks or months out of action. I know my situation is far from unique, and maybe there is no good answer, but it's just _so hard_ to keep going with good diet and exercise when you literally can't exercise.
I eat as much as I want, low carb! I always train & race fasted and titrate glucose (Prof Tim Noakes) if over 2.5h ride. I have been training 2-2.5h with No consumption of anything including water! Been working to this since 2019. Several keto marathoners now doing back to back races (drinking salt water c minerals) 😮with Zero calories for 3 days! The human body is incredible.
It’s mathematics. Bottom line if want to increase your performance #’s fuel your activity. If you need to lose weight there needs to be a deficit, whether it’s a daily deficit or weekly. CICO
Great video. My issue I am having is if I fuel before training sessions I have a lot of bowel issues during the session. I can get through a 1 hr session while fasted for 18-20 hrs burning 800-1000 calories. Without fatigue. I do feel better and stronger when I fuel but it’s at a cost of gas and bloating and sometimes worse. Thoughts?
Definitely switch up what you are eating/drinking on the bike. I had same issue fuelling with white sugar and certain gels. After switching to a few different carb mixes, I can easily do 70g+ an hour with no issues.
Improve your gut health. Caused from bad bacteria. Microbion in the small intestine. All these things can cause all kinds of problems including gas ect ect.
Thanks for the replies. I eat as cleanly as humanly possible. Gut health is incredible, I eat tons of fermented foods and take a probiotic daily. I have tried a plethora of sources for fuel. I don’t think it’s what I eat, but in fact that I eat in general. I have had a plain piece of toast and it will mess me up. I have had fruit, same issue. This is more if I try to eat in the morning not intra work out. I typically don’t eat until 3pm every day. I do intermittent fasting. Even on my non training days if I eat breakfast or lunch, my bowels are messed up the next 2+ days.
Why oh why did you resort to the “you’re doing it wrong” thumbnail trend? Next stop - “don’t make these mistakes….” Steph is one of the few people I take advice from when it comes to racing because she knows her shit, but negative provocation for a click is not necessary (or inspiring) for any of your audience. Please back her talent and reputation rather than the algorithm.
Because that's the stupid shit creators have to do to get their videos on the search page. It's dumb as hell and everyone hates it, especially the creators. But I'd rather have Cam get views than not get views.
Yeah, interesting topic, I tend to train late, and function better late too, I train after work and eat late after: usually I only get to a huge dinner after 22:00 hours. (No breakfast, big lunch, some small bits or nothing before training) (I always get it that carbohydrates before sleep isn’t what you want, but I won’t get them otherwise.)
Any tips for reactive hypoglycaemia in relation to early morning training / fuelling and then spikes and crashes when trying to replenish glycogen rest of the day. Taking the advice of carbs carbs carbs but then feeling rubbish throughout the day
Eat less fast digesting carbs and more complex along with fat and protein. Scrambled eggs on wholemeal toast would be ok or overnight oats with protein power in.
Many would say, that I'm just a lucky person that I can keep my 59-60kg body weight at the age of 46 without any extraordinary efforts. But there are efforts behind that for sure, as I could and would eat a lot more sweets and a lot more fats if I wouldn't hold myself back. It's totally worth it in the end.
With her accent and talking speed, almost need a translator for her - I have rebound sections of this over and over just to understand what she is saying.
I take a 48 mile ride and I haven't taken any food or being hungry along the way........I used my extra fat as energy, I'm overweight by 20lbs and I already lost 20lb so far in 3 months.
Even if you're lean you still got enough fat to fuel such ride and riding fasted isn't an issue in that matter. Video talks about more nuance - once you get on lower end of bodyfat level your hunger increase dramatically and controlling your apetite becomes one of the most important factor that determines further results.
Expanding on what Steph said about 1.4-1.8 grams of protein per kg of body weight per day I saw an interesting video. Where I do not recall. Probably Finnish tv. The video staed that there are 6 spots in the body that intakes protein from food and the spots are so small and the intake so slow that a normal body can process about 20 g of prptein per meal and it takes time to digest the protein. IIRC at least 2 hrs for 20 g of protein. So a 90 kg person needs max 162 g of protein per day according to Steph so they should consume 20 g of protein 8x a day but that means 2 hrs times 8 meals= 16 hrs. Phew that is working! The video also said that you can not cheat by eating fewer times and more because of that approximately 20 g/meal/2 hrs rule, when any protein beyond that is a peed away b stored as fat. Suboptimal. Imagine what weight lifters go through with their typically higher protein intake sheesh😅
Forgot that 20 gram per meal, it is nonsense. It might be true for whey protein, but if you eat some raw beef it need hours to process and all the time protein is released
@@psxtuneserviceThe program said that the ingestion of protein is constant and slow and it did not differentiate between protein sources. It gave a fixed speed of ingestion for all proteins. I have no clue if that is right.
Keto removes hunger. You will have to cycle at Z2 MAX when on it. When you reach your target weight just fuel carbs the exact amount for/during ride so they are all gone after if you want to go hard. If Z2 is enough you will not need them.
If you are “snaking” few times a day instead of having big meals twice, if you get energy from sugary “energy” drinks and even protein bars, you will feel hunger (which is not really hunger). Go ketogenic!
I’d love to get a video focusing on fueling and nutrition for folks who aren’t in a position to need to lose weight, or where it might even be detrimental. I know a lot of people ride to help shed some pounds, but I myself, along with others, am in the situation where losing weight would actually be detrimental to performance and health - coming in at a whole 60.2 kg. I don’t exactly have a lot of fat reserves to draw from and generally find myself needing (at least I think so) to fuel more often than my bigger built counterparts, and I’d love to hear some expert info for people like us (thinking guys like Neill the bike fitter too).
Hard to find that info around since so much cycling nutrition info seems focused on either racing or weight loss…so what about training for those of us already at a healthy weight?
Quite the difference to the last video promoting fasted training and interval sessions without fuelling. This is so much better and I wish everyone would promote this. Let’s end the fasted / under fuelling training. Good advice and video 👍
did find that strange too, "you dont need to fuel yourself for 2 hour rides" maybe true but why run yourself in a 2000 calorie deficit and make the riding harder than it needs to be 🤨
Very well said, I can confirm all the 3 mistakes from my own experience and I can confirm addressing them really makes a difference!
Wow, I'm glad I didn't follow many trends on my weight-loss journey. A female friend of mine asked if I "cut sugar", I was like... it's the only thing I eat 😂, especially on the bike, candy/bars/drinks etc. I've lost around 20kg in the last year and a half, a lot of cycling, but most of it is portion control / fasting. I never exercise fasted (unless doing shorter sessions, like a short jog etc.)
So this is tells me I don't need to change too much in my strategy.
Top notch advice
From what i've noticed lot of coaches related to one specific sport have a lot of missunderstanding behind certain physiological processes or reasonings behind certain training and nutrition tactics and even if they're doing something right they often do it for the wrong reasons (for example one of the YT cycling coaches mistaken muscle fiber types with genetic potential and said that slow muscle fibers means that you can't perform on very good level even at your peak and fast muscle fibers means you have potential to be fast - which is utter bs).
That's not the case in the video, every aspect had given context (as it should) and very good explaination that is consistent with recent knowledge about training and nutrition.
I train fasted at least the first hour but not if longer than 2 hours and always zone 2 (proper lab tested zone 2 and solo!, not 'group ride' zone 2!). It's helped me massively with both body comp and performance. If I have breakfast and/or fuel a lot on the ride, I still eat just as much when I get home or later, so doing low intensity fasted training is a great way to reduce calories FOR ME.
Well said
A lot of this resonates, I struggle severely with weight loss and def do go through phases of pushing though 3-4 hour fasted sessions in zone 2/zone 3, and while I usually eat a lot after it's hard to maintain the calorie deficit through the week, even with regular, frequent, intermittent fasting being part of the routine.
Trying to fuel better doesn't seem to help, I tried after being nagged by my PT (also a nutritionist) and my weight just shot up extremely fast, no muscle gain just fat according to the body scan, and I didn't notice any difference in appetite. As a result I just keep going back to the long, low intensity and fasted training because nothing else seems to work for m.
Good questions!
This is all great advice, but how do you do better at managing inconsistency? Because of my situation I talk to everyone I can in the gym, pool and sauna, and I think around 1 in 4 either has a chronic health or pain issue that limits what they can do, or has a friend or partner in that situation.
In my case I'm stuck in this vicious cycle of zero or very limited training for weeks to months at a time, and by the time I start to regain fitness and progress I'm pretty much guaranteed to be in too much pain again. Constantly it's extremely hard fought weight loss when things are 'good,' only to rapidly gain back 80% - 125% when things are bad.
I find that I can only maintain or lose successfully when I have a very high volume of training, and I can't ever do high intensity (zone 4 and up) because it's liable to trigger severe pain and weeks or months out of action. I know my situation is far from unique, and maybe there is no good answer, but it's just _so hard_ to keep going with good diet and exercise when you literally can't exercise.
I’m simply incapable of skipping a meal, I’d just faint. 😆 Yes, I do fasted training before breakfast but shower and eat immediately thereafter.
"Not feeling hungry after a ride"
"Hot weather"
Vs UK....😂
😂
Breakfast is a Dangerous Meal: Why You Should Ditch Your Morning Meal For Health and Wellbeing by Terence Kealey
I eat as much as I want, low carb! I always train & race fasted and titrate glucose (Prof Tim Noakes) if over 2.5h ride. I have been training 2-2.5h with No consumption of anything including water! Been working to this since 2019. Several keto marathoners now doing back to back races (drinking salt water c minerals) 😮with Zero calories for 3 days! The human body is incredible.
In the specific case of early morning session, if you start fasted, taking whey protein after 1h ride is a good plus.
The struggle with getting the packaged food out of the pocket (minute 3:10 in the video) suggests a Pocket Musette is needed from Domacycle
It’s mathematics. Bottom line if want to increase your performance #’s fuel your activity. If you need to lose weight there needs to be a deficit, whether it’s a daily deficit or weekly. CICO
Great video. My issue I am having is if I fuel before training sessions I have a lot of bowel issues during the session. I can get through a 1 hr session while fasted for 18-20 hrs burning 800-1000 calories. Without fatigue. I do feel better and stronger when I fuel but it’s at a cost of gas and bloating and sometimes worse. Thoughts?
Have you tried different energy sources ?
Definitely switch up what you are eating/drinking on the bike. I had same issue fuelling with white sugar and certain gels. After switching to a few different carb mixes, I can easily do 70g+ an hour with no issues.
Improve your gut health. Caused from bad bacteria.
Microbion in the small intestine. All these things can cause all kinds of problems including gas ect ect.
Thanks for the replies. I eat as cleanly as humanly possible. Gut health is incredible, I eat tons of fermented foods and take a probiotic daily. I have tried a plethora of sources for fuel. I don’t think it’s what I eat, but in fact that I eat in general. I have had a plain piece of toast and it will mess me up. I have had fruit, same issue. This is more if I try to eat in the morning not intra work out. I typically don’t eat until 3pm every day.
I do intermittent fasting. Even on my non training days if I eat breakfast or lunch, my bowels are messed up the next 2+ days.
@@mr.f8420 see a real life doctor or nutritionist, not a UA-cam comments section
Why oh why did you resort to the “you’re doing it wrong” thumbnail trend? Next stop - “don’t make these mistakes….” Steph is one of the few people I take advice from when it comes to racing because she knows her shit, but negative provocation for a click is not necessary (or inspiring) for any of your audience. Please back her talent and reputation rather than the algorithm.
Because that's the stupid shit creators have to do to get their videos on the search page. It's dumb as hell and everyone hates it, especially the creators. But I'd rather have Cam get views than not get views.
Do you have suggestions for those who train late?
Yeah, interesting topic, I tend to train late, and function better late too, I train after work and eat late after: usually I only get to a huge dinner after 22:00 hours. (No breakfast, big lunch, some small bits or nothing before training)
(I always get it that carbohydrates before sleep isn’t what you want, but I won’t get them otherwise.)
@@ivarbrouwer197 oof, that feels hard! I'm at least eating dinner with the family at 6pm, then riding 8-10pm ish, snack, then bed.
I use the eat my ride app to help fuel my rides
Yes, it's so important to remember carbs are FUEL! Eat them when you need fuel otherwise eat proteins.
Any tips for reactive hypoglycaemia in relation to early morning training / fuelling and then spikes and crashes when trying to replenish glycogen rest of the day. Taking the advice of carbs carbs carbs but then feeling rubbish throughout the day
Eat less fast digesting carbs and more complex along with fat and protein. Scrambled eggs on wholemeal toast would be ok or overnight oats with protein power in.
@@richardmiddleton7770 thanks will give it a try
I couldn't do training without eating something first!Crazy stuff I hear here lol
Many would say, that I'm just a lucky person that I can keep my 59-60kg body weight at the age of 46 without any extraordinary efforts. But there are efforts behind that for sure, as I could and would eat a lot more sweets and a lot more fats if I wouldn't hold myself back. It's totally worth it in the end.
Hmm do sport and on luch eat 3 fried eggs in lard with or without some whole bread. Not hungry till evening.
A dietitian that looks like a dietitian..nice ! Gives you motivation to listen.
After an ultra, beast mode lasts about 3 weeks 🤣
With her accent and talking speed, almost need a translator for her - I have rebound sections of this over and over just to understand what she is saying.
jeez, yes!
hmm might have to go to a protein bar in the morning. Tired of eating chikin
I take a 48 mile ride and I haven't taken any food or being hungry along the way........I used my extra fat as energy, I'm overweight by 20lbs and I already lost 20lb so far in 3 months.
Even if you're lean you still got enough fat to fuel such ride and riding fasted isn't an issue in that matter. Video talks about more nuance - once you get on lower end of bodyfat level your hunger increase dramatically and controlling your apetite becomes one of the most important factor that determines further results.
Why is almost every fueling advice video about weight loss. Not every cyclist needs to lose weight.
Stop complaining and watch the whole video instead, threre's something for everyone.
The biggest thing I've got out of Steph is that way too many cyclists are concerned about weight much to the determent of their overall health.
Expanding on what Steph said about 1.4-1.8 grams of protein per kg of body weight per day I saw an interesting video. Where I do not recall. Probably Finnish tv. The video staed that there are 6 spots in the body that intakes protein from food and the spots are so small and the intake so slow that a normal body can process about 20 g of prptein per meal and it takes time to digest the protein. IIRC at least 2 hrs for 20 g of protein. So a 90 kg person needs max 162 g of protein per day according to Steph so they should consume 20 g of protein 8x a day but that means 2 hrs times 8 meals= 16 hrs. Phew that is working! The video also said that you can not cheat by eating fewer times and more because of that approximately 20 g/meal/2 hrs rule, when any protein beyond that is a peed away b stored as fat. Suboptimal. Imagine what weight lifters go through with their typically higher protein intake sheesh😅
Forgot that 20 gram per meal, it is nonsense. It might be true for whey protein, but if you eat some raw beef it need hours to process and all the time protein is released
@@psxtuneserviceThe program said that the ingestion of protein is constant and slow and it did not differentiate between protein sources. It gave a fixed speed of ingestion for all proteins. I have no clue if that is right.
Keto removes hunger. You will have to cycle at Z2 MAX when on it. When you reach your target weight just fuel carbs the exact amount for/during ride so they are all gone after if you want to go hard. If Z2 is enough you will not need them.
If you are “snaking” few times a day instead of having big meals twice, if you get energy from sugary “energy” drinks and even protein bars, you will feel hunger (which is not really hunger). Go ketogenic!
Tim Noakes
Athletes Perform BETTER On ZERO Carbs! | Professor Tim Noakes
ua-cam.com/video/GzIhfUX5i2I/v-deo.html
she looks hungry