Thanks for this video Ollie. I have been obese for some years now and because of your video which I first viewed about 2.5 months ago, I have lost roughly 28 lbs using a low carb intermittent fasting regime. I respect your opinions so if you seemed to think that this was a totally legit method to basically transform my health I thought I should look into it deeper. I watched a lot of videos regarding the keto diet and intermittent fasting. Most of the time I do in a 16-8 fasting window. Occasionally I throw in a 24-hour fasting day. I don't get in nearly the amount of training I would like but I train while in a fasted state because apparently it raises your HGH levels. I've definitely put on muscle while losing weight. I'm glad I saw your video because although I had heard of keto diets and intermittent fasting I never gave them much credence until I saw this video and you referencing the 40 or so studies done on it.. It has become a lifestyle now and although I miss my sweet snacks in the evening while I'm watching TV, I don't miss all that extra weight I was carrying in the horrible profile I saw in the mirror. I definitely noticed climbing hills on my bike are easier as well as the construction work that I do. Since then I found out many people I know are doing it. And almost everyone is having the success that they hoped for. Thanks again comrade and keep up the great videos.
Fasted training (also known as commuting 25km to work and then having a breakfast :D) helped me lose 15kg of weight couple years back, so it sure does something.
makko9000 yeah I work as a Sous chef, would do 17 mile cycle each morning and then eat at work afterwords, would drop of weight and add muscle very fast.
I only have coffee with Oatly Milk before I clock my 25km commute to work. On top of my commute at least 3 days a week I do extra fast paced laps around Regent’s Park so before work and breakfast I can clock up to 70km. Having super “sweet tooth” these morning fasted rides do keep my weight steady.
m l hate to tell you mate but that doesn’t count as fasted. Just the milk in the coffee will get your metabolism going. If you want to do that morning ride fasted you can still have coffee but has to be black as zero calories. Hope that’s helpful :)
Hi Ollie , Ken here , thankx doing the resreach and the video . I practice "intermittent fasting" in the warmer month of the year , because if I lose any weight in the winter I get to darn cold , so I stay fat . When I stop eating at 1800 (6pm for the Americans) I go to a yoga class which helps keep my mind off of food (oh deer gawd I lover food) . Once I get down to my best yogi weight , I fast 3 maybe 4 times week till winter .
I've been doing IF for 3 years now. I generally eat around 12pm and all my rides are done early morning. I have found I have no problem with energy levels etc, but I do have a couple of gels for anything over 40 miles ( I have felt like I'm about to bonk doing 50 miles fasted before). Excellent for weight loss as well and I'm now at a point where if I do eat and then ride in the afternoon, I fell really lethargic and slow LOL. Excellent video
I can confirm this. Did 24hr Fasts (only eating an evening meal) around 1000-1500 calories a day. went from 208lbs to 165 lbs in just 4 months. Ive now maintained 165lbs for another 4 months relaxing the fast a bit
So do you still fast? Even tho you already lost so much weight? Im around 111 to 120lbs and im not sure if i want to fast. Im not trying to lose weight. Just trying to see if what can my body Do while fasting
@@UrbanFishing-MTB try it. I fast maybe a couple times a month now. I enjoy food and my current training (building muscle) I eat more. You’ll only lose weight if you eat less calories. The 24hr fast itself will not make you lose weight. During your eating window consume your set daily intake and you won’t lose weight. A training session fasted is 100% doable, even a morning crit race. A 3-4 hour hard ride is not haha. You might find you flip your training sessions to the morning. I do a lot of strength and weights now and trying to do that fasted can be tough.
I did I.F. a couple of years ago for a couple of months and lost quite a lot of fat, I was eating to a calorie target too. However, I felt tired all day, couldn't he bothered to train and struggled to focus at work. I still eat to a calorie target but feel so much better throughout the day eating normally. If you dont try it though you dont know how you'll cope, we're all different and we have to fit these things in around our lifestyles to.male them achievable.
I have PCOS and struggled with my weight. Two years of keto and IF and I’m down 85lbs. I routinely race fondos and never bonk. I highly recommend these methods if you’ve struggled.
I’ve been doing 60-90 minute interval and hill workouts before breakfast, 3-4 times a week and have lost about 40 pounds over the last 4 months. I had plenty to lose, but training fasted has been great and I always seem to have just enough in the tank for hard efforts. I do bring a gel in case I go overboard and bonk.
Do you ? So, are you doing a 16:8 or something ? Im trying to get the timing right. to be fueled for a ride. Or not fueled but strong enough to do it (which has been hard)
I've been doing this for 2 years now and lost around 20kg. I have built up to 20 hrs fast and 4 hr eating window, in effect one meal a day. I can train in fasted state no problem, regularly do 40 odd miles on black coffee only. Main benefit - no longer need to use small chainring ! Eat quality food, avoid processed food. I don't agree that you need glycogen to do intensive training, you will loose more weight if you train intensively in a fasted state.
References to scientific material? No conflict of interest? Even including the counter arguments? Concluding it might not be for everyone? What kind of crazy journalism is this?????? There are a few out there who would be wise to pay attention to this. Great work, guys 😀
Intermittant fasting...aka calorie restriction. Who'd have thought calorie restriction makes you loose weight, and that lising weight improves your health and blood markers.
The two are not the same thing. Calorie restriction alone causes a drop in your basal metabolism, lowering calorie burning. Fasting maintains your metabolism.
The benefits of fasting and training I saw them 1st time 10 years ago after a religious fasting 50 days period prior to Easter. [ Well that type of fasting helps you with the food addiction even after Easter, even though there are more fasting periods after Easter, like the Apostles period middle of summer (30 days mostly), Virgin Mary's fasting in August (15 days), Christmas (40 days), Wednesdays, Fridays every week, prior to commune [almost 16 hours as you say] ecc.] Any ways by fasting I met best athletic performance and achievements I couldn't think they could be done without "normal" eating. Fasting prior to a run, swim or gym, or cycle are taking you to the top of performance and of better endurance by burning better the fat. The organism learns to burn faster the fat (in the very 5 min of a physical try) instead of waiting for some food to be dropped in from he mouth. So maybe in the start if you are not used you might feel "empty" of energy or dizzy. But with time everything changes. The only problem is to keep it that way for as long as possible. Even at the best, if you control food, you might get to not control something else. See, passions are connected some how. If you smoke and you quit, you start to eat a lot ecc. Your mind and soul try to fill the gaps of a abandoned passion. Eating much is one of those passions. So if you try to abandon it , something else might come up. For sure when you fast periodically in your life, at certain point you will get to know the situation where a "feeling of hunger" will not have to be connected with eating. They get separated and distinct. In other words, hunger will not constrict you to eat. And thats a level of freedom you get. So good luck with it! P.S. If prior of training you "need" to eat, look at your belly and if it is big think: I have already energy in there. I do not need to eat now.
It sucks, but if you wanna get slower and damage your metabolism in the longterm, yea sure👌. I've done it for a year and it was my worst year fitnesswise. If you wanna be mediocre, always think about how much food you should eat and be unhappy go for it. It is ok for fitness or whatever, but endurance sports, no thanks.
Yup, bike or run for 1 hour + in the morning on empty stomach, don't eat until noon, 4 times a week, eat reasonably for the rest of the time, watch the fat melt away.
I do keto with 18/6 and a occasional 24+ hr fast. After getting past a few weeks of doing this you'll feel great. Something else I notice is my sun damaged lips have begun to return to a normal color and less skin shedding since starting this routine.
I work as a nurse. I cycle 30 miles to work (intervals or sweetspot) 5am (7start) I drink only coffee, have 2 slices of bread and butter 15pm ish. On my feet 12 hours, then cycle home nice and easy. Eat about 22ish. Im never hungry, have a wash board stomach at 58 and kill in chain gangs...oooooosh!! as Pritch would say
??? You eat big at 10pm then go to sleep and get up for work at 5am? That's max. 6h of poor quality sleep (full stomach). How do you manage to recover from those intense rides at all? Unless they dont take place on consecutive days.
nice video! absolutely worked for me for weight loss, I lost about 17kg (from 90 down to about 73) in maybe 1.5 years (started 2.5 years ago, but in the last year my weight hasn't changed much anymore) without changing too much what I eat. but I do eat more fruits and nuts (usually eat a big bowl of fruit and nuts every day) but also at the same time I didn't think twice about a second (actually maybe more accurately a forth or fifth) piece of cake or cooking with lots of oil and fat (however I have recently decided to reduce fat and sugar). also I have been on a vegan diet for a bit more than 4 years, not sure if that matters but just to give you all the data.
I had been unable to exercise for 5 years due to sports injuries. I gained a lot of weight so I tried intermittent fasting. I lost 40 lbs in 3 months and feel much better and as of a few months ago, I am back to riding a bike.
I eat normally 3 days out of the week. The other 4 days I fast about 15-16 hours. Been seeing great results. And it’s quite easy because the 4 days I’m fasting is when I’m at work (I’m a trucker).
Very interesting video, clear presentation....well done Ollie. Who or how are those random, brief ads edited into the sequence, very amateur and irritating!
I applied 12:12 fasting for about 6 months. The problem is, I think it is going to be the same for most people, you get stressed in "fasted period" because eating any kind is NOT ALLOWED! So this stress will definately make you a more aggressive person and in long term it may be unhealthy. And no, you can't get used to it completely because restriction is restriction and everytime you apply it you will feel under stress. The way I'm currently going is only calculating my calories and I can tell I feel much more fed and healthy. In intermittent fasted times I was more likely to eat more.
Lets be honest we all love cycling videos this is just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I love when I always watch one of these, and then put up my heavy playlist I love like Delta Parole and then I just go haaaaard!!!! Tactic hasnt let me down yet.
Endurance Athletes May Have More Arterial Plaque. That is because of the glucose consumed to "fuel" their rides. There are no essential carbohydrates. Insulin is a storage hormone. If your goal is to lose body fat, Insulin keeps fat locked in. Food is NOT fuel. It slows you down. Ride On (an empty stomach)!
I just lost 10kg in one and half months eating one consistent meal at 5 PM and cycling about 120km a week. Fasting does really work. Oh, and during the weekends, I eat all I want, as much as I want to.
I have no idea which video this is, but a while back you said that going for at least an hour ride while still in the fasted state will boost your metabolism and aid to weight-loss.
I just get bonked early. My preference is to eat carefully all round, not go for depletion whilst riding as I want to enjoy the ride, not risk hitting the wall. However I do see people making the error of “awarding” themselves a slap up meal with more calories than they’ve used. It always seems followed by a complaint that cycling isn’t helping them get their weight down! It’s simple physics, more energy out than in leads to weight loss. Just don’t overdo it and damage your overall health. Don’t overlook that the pro’s are in a state of “managed ill-health” when operating at their peak in the racing season. We don’t have the same monitoring and support so be thoughtful and careful. Think a healthy life, not just for next season.
I have been thinking about intermittent fasting. I have been wondering if you can combine it with cycling. I like to ride in the morning. If I go to a 16/8 pattern I will ride between hours 12 and 13. I have a hunch I will run out of energy. If my rides aren't too demanding that might work, but I can guarantee you I will be hungry at hour 14. On the other hand, I know from long experience that cycling alone won't help me lose weight.
Don’t really need to lose weight as always training. I’d rather carb the f**k up & enjoy the ride with blood sugar. Used to be a runner & club mates did this. Fasting really isn’t for everyone.
Adam Mills I’ve ridden 284 miles this year, part of which is a structured training plan that will peak around April 1, and have run about 20 miles. Hopefully by then I’ll be at top of my game.
@@DogFacePuffa from mine and others experience. you can certainly be fine when cycling fasted but if you still wanna feel alive at 100km then you need to even if the ride isnt that long, explosive power doesnt exist without food when it comes to cardio. yea you can easily do weightlifting faster but endurance cardio is another thing
It may be a symptom of sugar withdrawal. Start by removing highly processed food and sugar from your diet. You will then switch to more of a fat-burning mode making fasting far easier.
If it sounds too good to be true it probably isn’t in fact there’s much more truth out there than this. When you start adding more time into your fasting you will see exponential changes. And if you cut out all fructose which includes alcohol and eat meats that are grass fed instead of corn fed he will have a complete body transformation. I did.People thought I was crazy before and then after people were asking me what happened to you? My skin changed I am muscular, lean vascular beautiful on the inside because all the visceral fat was burned up as fuel. I never starved myself. I never starve myself because I was fat and my body ate the fat. It’s so simple and it’s free. Just don’t eat. It’s that easy. But it ain’t easy.
"Is It Better To Train Fasted? " Depends on the type of training session. If you want a shorter, but still conditional, answer, the question shoul sound like "Shall we add fasted training into our routine?". A: "If you want to extend fat burning zone, then Yes".
@@adammillsindustries. With fasting training volumes, you'll be fine in Zone 3 with less sugars too. Untrained people are better to ride on sugars in Zone 2 or even in the upper 1. The exact intencity when sugars start to be in greater demand can be determined by measuring RQ (respiratory quotient) coefficient. It's expensive, but experience and feeling can give you a clue when you need to take sugars.
Yeah....umm.... Although this is true have you ever tried cycling or doing any activity on zero carbs available??? Basically you'll bonk straight away. It takes a while for fat to turn into ready available energy. Great science but not for meq
Check out UA-cam channel low carb down under. All credible scientists that advocate fasting and low carb diets. Basically backs up everything said in this video
Interesting? Yes. Informative? Yes. For me? No. With my work, the intensity of my rides, my lifestyle there is just no way I could stick to this plan. My plan is a good breakfast, absolutely no snacking during the day, a smallish lunch (provided by the educational institute I work for and it is small!!) and finish with a reasonable size dinner (which compared to what my family back in the UK eat is probably small). Mixed in is my 50km commute at a reasonable intensity. My only weakness is that I like to sit down with my beloved (wife or guitar) and share a drink in the evening. It's all about balance. These new diet fads come along because the west has pushed people to consume lots whilst doing nothing. Move and eat sensibly - you should be good to go. If you really want to shred though, IF is probably the way to go (or so I've heard from some body building chums).
Oliver, what a fantastic presentation you've shared with all of us. Incredible information shared in a completely accessible and friendly manner. You are a pro presenter!
I do most of my training before the noon or early afternoon, and since recently I experiment with the 8/16 method. Admittedly, some days it turns into 9/15 but I try not to stress it too much, because those numbers are not written in stone, anyway. And on days where I decide to do late afternoon workout, I skip the fasting entirely, and refuel properly after the training. I believe the key lays in being flexible, and applying common sense.
I've done 16/8 IF for about three years now. My window is 12-8 pm. My weekday riding takes place in this window also, so there's a little more easy access to sugars and glucose. Weekends I don't fast if a long ride is planned (100km+). And if I know I'm going to have a particularly challenging ride on the weekend, say a Fondo or something (100km-100mi+) I'll stop fasting three to four days before the ride to restore the glycogen levels in my muscles. Currently at 21 bmi and feeling great. The key to all of this of course is whenever you decide to eat, should be a high quality diet. Personally for me plant-based works best but do what's best for you. And great intro vid, I love Ollie lol
You are correct, being a type 1 diabetic you need to be more careful. This is not to say that you need to eat 6-8 meals a day. If you are able to eliminate the foods that increase your blood sugar levels then you can try 2-3 meals a day after a period of time, and then see if those meals can be placed in an 8-hour window. Any change in eating protocol will need to done slower and with plenty of testing to see how well it works for you.
I have done several 100 mile rides while fasting. Obviously one would need to build up to it. Also, I was able to do extreme high intensity while fasting. After some of those 100 mile rides, I was able to keep the fast going for 20+ hours. If longer rides are your goal while fasting, make sure you have zero calorie electrolyte drinks! :)
As a muslim when in ramadhan for a month fasting, if you train constanly (or just ride during fasting) and after ramadhan and back normaly (no fasting) you will get some improvement when riding
I think the important thing here is your performance suffers if you aren’t properly fueled for your ride. I hate when somebody on my ride is holding me up because they thought they’d use the group ride as their diet aid. I’m out there to maintain an overall level of performance to keep myself healthy for the long haul. If someone is willing to host a no-drop group ride you should show up prepared to give it your best.
I normally been doing "fasting" without knowing it. Last year was the year I made more kms of cycling and felt better on the bike. Just make sure I fuel during my ride according to needs. Up to 2 hours ride, no fuel needed. Longer ones, always take something. Works for me so far
Like me, most of your viewers are already "enthusiast", this is the king of content that I am looking for. The fact that you are objective and not selling a "diet" make is quite nice and instructive. I am done with the comparisons between gravel to road bikes :)
I do intermittend fasting since 5 years and i have no problems at work or during my rides. it works great. During the off-season I adopted it and i am stretching the fasting interval up to 20 hrs a day. It is a great way to control your body weight. if you are interested in additional research, here is a link to the NEJM article which was published a few weeks ago: www.nejm.org/doi/full/10.1056/NEJMra1905136 Cheers Alex
Oliver your last statement is complete right ... Ketos, Intermittent fasting, or whatever is decided, just need to stick with, that is, unfortunately, the hardest part of any diet plan is the self-discipline to do so.
I fast 1 month in a year, typically 18 to 20 hours and in that month I have no problem getting to 5% body fat (77kg as a tall rider), I do not notice much power loss just the training sessions tend to be bit shorter and more deliberate in nature about 1h or 1.5h before eating. Despite that I have increased my FTP from 250W to 283W in a year and my 100 mile ride from 16 to 18mph. I also find that right after my fasting month I dont bonk that easily and can hold a higher power for longer. I am not trying to explain any of it, nor will I tell ppl to do what I do. These are just my observations based on stats.
I see so many people who only read the benefits and basically leave all the information Ollie lists out after 07:27 and then complain about how they are not getting faster on the bike.
Wow, great there are so many low carb / keto / IF people commenting. So I’m not the only one 👍🏻 Works for me. Been Low Carb / Keto for almost 4 years now, will never fuel any other way. So easy to stay lean and strong. I do most of my rides without eating on the ride itself. Quite strange riding with sugar burners, they have to keep stopping to throw lots of sugar down their mouths 😵. Apart from riding benefits, health is good too. Blood lipids perfect and low blood pressure, low resting heart rate, etc, etc. Basically, if you are insulin sensitive you are less likely to suffer from all the modern non-communicable diseases of stroke, diabetes T2, heart attacks, dementia, etc...
Love that you did this video. I've been doing 16:8 IF for 9 months already and dropped 13kgs of fat, got the massive bump in fitness performance and overall health.
Hunters would have snacked on nuts and berries throughout the day and then feasted when they returned to camp/village/cave so your not entirely correct but I understand the origins of the names diet plan. Use cinnamon to balance insulin levels effectively. Mice wouldn’t have been subjected to the stresses that a cyclist is but I appreciate the point.
Clawdawg the body never prefers fat over over glucose as fuel! The lack of available glucose causes your body to attack its own fat storages to provide the energy for it to function. If you are overweight, this is a sustainable process up to and until, you deplete that storage. Your body will actually attack your own muscle storage as much as fat as it is simpler to break down the proteins in muscle than fat. Weight is not weight and body composition has more to do with health than actual weight
I was eating a rubbish diet. But then I did (insert any method of actually taking care of what you eat) and I lost weight! My way is the best way, and obviously healthy.... See this way too much in comments, people prefer to ignore the simple eat healthy method that involves eating more fruit and vegetables.
Eating more fruits and vegetables may be a more healthy way to eat for some. Others, eating fruit gives them too much glucose in the blood and increases insulin higher than it should be. Others need to eliminate many vegetables as they have become sensitive to the naturally produced poisons that plants make to protect themselves. So you have done the same thing you say you see too much in the comments, "My way is the best way".
@@zwiftrogue3938 you are spouting an opinion based on many false facts. Vegetables don't have "poisons". This is exactly what I'm talking about, ideas that are based on pseudo science lies. Like you have just repeated....
@@MrBJPitt You are correct. I misspoke. Vegetables have natural toxins and if this is opinion based it is the opinion of the WHO. I know, they aren't the greatest source, but a source many people listen to.
IF and a plant based diet is the only way. I'm on a 16/8, sometimes 17/7 or even 18/6, it is all dependant on my schedule. This has afforded me to live a vibrant and healthy lifestyle. Soreness is minimal at best when I workout (running, bike riding,, HIIT, etc...) and my blood work is better than I was at my teens which is the most telling. Former dt-2 that a plant based diet made non-existent.
I'm 45 and in year 2 of IF (intermittent fasting) and cycling. I ride/train 10-12hrs a week. I road race and have great results. I've tried many protocols. It's a game changer for me. Faster and leaner overall. Dropped the final kgs of body fat I've struggled to lose for years. Usually use 16/8 to 20/4 protocols. I periodize this based on the intensity and length of training sessions. Basically, weekdays anything up to 80mins Sweet Spot, I stay fasted till lunchtime/dinner. Long hard Saturday rides I fuel before, during and after. Sundays, longish Z2 and back to fasted. So fasted 5 to 6 days a week. One fueled day. It's important you still eat a healthy diet and watch your calorie intake when eating. It's not a licence to binge. Essentially, IF is the best eating pattern I've used in a lifetime of experimenting across numerous sports. It's not for everyone, but definitely an incredible tool to use during base training for the first quarter of each year.
I do IF for a year now, 20/4 version. It's great for HGH release. Today I did alpe du zwift 2 times in row fasted(20hours), first time 290watt(my FTP) average, time: 49 min second time 55 min... I also do not consume anything but water during the ride. Interesting part is, one month ago my FTP was 235watt! I ALWAYS train fasted.
I understand all the benefits of fasted training but does anyone know the downsides to this unnatural trajning regime? my cousin did this for years while he certainly lost weight and gained all the benefits he ended up with permamnent damage to his stomach with ulcers. You can't expect the body to hold up forever in a fasted state during training all the time. What I find ridiculous is nobody is talking about the risks of this habit. Its horrible
Been doing fasted training for 25 years. When i started i dropped from 85kg to 63kg (182cm), in months. Still eating what i love (involves choc) but at different times. Stabilised around 70kg 20 years ago and hardly move. I love it but it’s not necessarily for everyone
Thanks for this video Ollie. I have been obese for some years now and because of your video which I first viewed about 2.5 months ago, I have lost roughly 28 lbs using a low carb intermittent fasting regime. I respect your opinions so if you seemed to think that this was a totally legit method to basically transform my health I thought I should look into it deeper. I watched a lot of videos regarding the keto diet and intermittent fasting. Most of the time I do in a 16-8 fasting window. Occasionally I throw in a 24-hour fasting day. I don't get in nearly the amount of training I would like but I train while in a fasted state because apparently it raises your HGH levels. I've definitely put on muscle while losing weight. I'm glad I saw your video because although I had heard of keto diets and intermittent fasting I never gave them much credence until I saw this video and you referencing the 40 or so studies done on it.. It has become a lifestyle now and although I miss my sweet snacks in the evening while I'm watching TV, I don't miss all that extra weight I was carrying in the horrible profile I saw in the mirror. I definitely noticed climbing hills on my bike are easier as well as the construction work that I do. Since then I found out many people I know are doing it. And almost everyone is having the success that they hoped for. Thanks again comrade and keep up the great videos.
Fasted training (also known as commuting 25km to work and then having a breakfast :D) helped me lose 15kg of weight couple years back, so it sure does something.
makko9000 yeah I work as a Sous chef, would do 17 mile cycle each morning and then eat at work afterwords, would drop of weight and add muscle very fast.
@@harley_gude Basically work out first, then eat.
I only have coffee with Oatly Milk before I clock my 25km commute to work. On top of my commute at least 3 days a week I do extra fast paced laps around Regent’s Park so before work and breakfast I can clock up to 70km. Having super “sweet tooth” these morning fasted rides do keep my weight steady.
m l hate to tell you mate but that doesn’t count as fasted. Just the milk in the coffee will get your metabolism going. If you want to do that morning ride fasted you can still have coffee but has to be black as zero calories. Hope that’s helpful :)
@@TalentedToby I'm told up to 50 calories is fine, is that true?
Hi Ollie , Ken here , thankx doing the resreach and the video . I practice "intermittent fasting" in the warmer month of the year , because if I lose any weight in the winter I get to darn cold , so I stay fat . When I stop eating at 1800 (6pm for the Americans) I go to a yoga class which helps keep my mind off of food (oh deer gawd I lover food) . Once I get down to my best yogi weight , I fast 3 maybe 4 times week till winter .
I've been doing IF for 3 years now. I generally eat around 12pm and all my rides are done early morning. I have found I have no problem with energy levels etc, but I do have a couple of gels for anything over 40 miles ( I have felt like I'm about to bonk doing 50 miles fasted before). Excellent for weight loss as well and I'm now at a point where if I do eat and then ride in the afternoon, I fell really lethargic and slow LOL. Excellent video
Man - ive been having a hard time having any energy to hill climb early morning and i always eat at 12pm as-well ... hmmm
I can confirm this. Did 24hr Fasts (only eating an evening meal) around 1000-1500 calories a day. went from 208lbs to 165 lbs in just 4 months. Ive now maintained 165lbs for another 4 months relaxing the fast a bit
Andrew, how are you getting on?
I did a 14 day fast. No issues as long as you take potassium salt etc.
You mean omad?
So do you still fast? Even tho you already lost so much weight? Im around 111 to 120lbs and im not sure if i want to fast. Im not trying to lose weight. Just trying to see if what can my body
Do while fasting
@@UrbanFishing-MTB try it. I fast maybe a couple times a month now. I enjoy food and my current training (building muscle) I eat more. You’ll only lose weight if you eat less calories. The 24hr fast itself will not make you lose weight. During your eating window consume your set daily intake and you won’t lose weight. A training session fasted is 100% doable, even a morning crit race. A 3-4 hour hard ride is not haha. You might find you flip your training sessions to the morning. I do a lot of strength and weights now and trying to do that fasted can be tough.
Going to say this might be best GCN video of 2020. Simply stated, no hype, just "what it is". Could not have been happier to watch it.
I did I.F. a couple of years ago for a couple of months and lost quite a lot of fat, I was eating to a calorie target too. However, I felt tired all day, couldn't he bothered to train and struggled to focus at work. I still eat to a calorie target but feel so much better throughout the day eating normally. If you dont try it though you dont know how you'll cope, we're all different and we have to fit these things in around our lifestyles to.male them achievable.
I have PCOS and struggled with my weight. Two years of keto and IF and I’m down 85lbs. I routinely race fondos and never bonk. I highly recommend these methods if you’ve struggled.
I’ve been doing 60-90 minute interval and hill workouts before breakfast, 3-4 times a week and have lost about 40 pounds over the last 4 months. I had plenty to lose, but training fasted has been great and I always seem to have just enough in the tank for hard efforts. I do bring a gel in case I go overboard and bonk.
Do you ? So, are you doing a 16:8 or something ? Im trying to get the timing right. to be fueled for a ride. Or not fueled but strong enough to do it (which has been hard)
I've been doing this for 2 years now and lost around 20kg. I have built up to 20 hrs fast and 4 hr eating window, in effect one meal a day. I can train in fasted state no problem, regularly do 40 odd miles on black coffee only. Main benefit - no longer need to use small chainring ! Eat quality food, avoid processed food. I don't agree that you need glycogen to do intensive training, you will loose more weight if you train intensively in a fasted state.
References to scientific material? No conflict of interest? Even including the counter arguments? Concluding it might not be for everyone? What kind of crazy journalism is this??????
There are a few out there who would be wise to pay attention to this.
Great work, guys 😀
Found it sufficient to eat just after a morning walk or bike commute to work, instead of before.
Nice expository style-high marks. I commute about 7,000 miles a year, mostly flat, easy pace. I’ll definitely try it out. Thank you.
That opening shot of eggs and bacon got my mouth watering...
Intermittant fasting...aka calorie restriction. Who'd have thought calorie restriction makes you loose weight, and that lising weight improves your health and blood markers.
The two are not the same thing. Calorie restriction alone causes a drop in your basal metabolism, lowering calorie burning. Fasting maintains your metabolism.
@@jobacuda4472 cool story. But you will have to calorie restrict to loose weight...
Jobacuda “Fasting maintains your Metabolism” hahahahahahahahahahahaha
@@chinboy66 lol right. Fasting obviously slows metabolism
The benefits of fasting and training I saw them 1st time 10 years ago after a religious fasting 50 days period prior to Easter. [ Well that type of fasting helps you with the food addiction even after Easter, even though there are more fasting periods after Easter, like the Apostles period middle of summer (30 days mostly), Virgin Mary's fasting in August (15 days), Christmas (40 days), Wednesdays, Fridays every week, prior to commune [almost 16 hours as you say] ecc.]
Any ways by fasting I met best athletic performance and achievements I couldn't think they could be done without "normal" eating.
Fasting prior to a run, swim or gym, or cycle are taking you to the top of performance and of better endurance by burning better the fat.
The organism learns to burn faster the fat (in the very 5 min of a physical try) instead of waiting for some food to be dropped in from he mouth.
So maybe in the start if you are not used you might feel "empty" of energy or dizzy. But with time everything changes.
The only problem is to keep it that way for as long as possible.
Even at the best, if you control food, you might get to not control something else. See, passions are connected some how.
If you smoke and you quit, you start to eat a lot ecc.
Your mind and soul try to fill the gaps of a abandoned passion. Eating much is one of those passions. So if you try to abandon it , something else might come up.
For sure when you fast periodically in your life, at certain point you will get to know the situation where a "feeling of hunger" will not have to be connected with eating.
They get separated and distinct. In other words, hunger will not constrict you to eat. And thats a level of freedom you get.
So good luck with it!
P.S. If prior of training you "need" to eat, look at your belly and if it is big think: I have already energy in there. I do not need to eat now.
It sucks, but if you wanna get slower and damage your metabolism in the longterm, yea sure👌. I've done it for a year and it was my worst year fitnesswise. If you wanna be mediocre, always think about how much food you should eat and be unhappy go for it. It is ok for fitness or whatever, but endurance sports, no thanks.
this is the truth right here. only idiots with no experience fasting will say otherwise
Excellent overview and summary with helpful considerations for training. Slainte.
Yup, bike or run for 1 hour + in the morning on empty stomach, don't eat until noon, 4 times a week, eat reasonably for the rest of the time, watch the fat melt away.
I do keto with 18/6 and a occasional 24+ hr fast. After getting past a few weeks of doing this you'll feel great. Something else I notice is my sun damaged lips have begun to return to a normal color and less skin shedding since starting this routine.
I work as a nurse. I cycle 30 miles to work (intervals or sweetspot) 5am (7start) I drink only coffee, have 2 slices of bread and butter 15pm ish. On my feet 12 hours, then cycle home nice and easy. Eat about 22ish. Im never hungry, have a wash board stomach at 58 and kill in chain gangs...oooooosh!! as Pritch would say
??? You eat big at 10pm then go to sleep and get up for work at 5am? That's max. 6h of poor quality sleep (full stomach). How do you manage to recover from those intense rides at all? Unless they dont take place on consecutive days.
@@82vitt yes, not perfect. I work 3 days. It kills me. I cant sleep early either.
nice video! absolutely worked for me for weight loss, I lost about 17kg (from 90 down to about 73) in maybe 1.5 years (started 2.5 years ago, but in the last year my weight hasn't changed much anymore) without changing too much what I eat. but I do eat more fruits and nuts (usually eat a big bowl of fruit and nuts every day) but also at the same time I didn't think twice about a second (actually maybe more accurately a forth or fifth) piece of cake or cooking with lots of oil and fat (however I have recently decided to reduce fat and sugar). also I have been on a vegan diet for a bit more than 4 years, not sure if that matters but just to give you all the data.
I had been unable to exercise for 5 years due to sports injuries. I gained a lot of weight so I tried intermittent fasting. I lost 40 lbs in 3 months and feel much better and as of a few months ago, I am back to riding a bike.
I eat normally 3 days out of the week. The other 4 days I fast about 15-16 hours. Been seeing great results. And it’s quite easy because the 4 days I’m fasting is when I’m at work (I’m a trucker).
excellent explanation
Very interesting video, clear presentation....well done Ollie. Who or how are those random, brief ads edited into the sequence, very amateur and irritating!
I applied 12:12 fasting for about 6 months. The problem is, I think it is going to be the same for most people, you get stressed in "fasted period" because eating any kind is NOT ALLOWED! So this stress will definately make you a more aggressive person and in long term it may be unhealthy. And no, you can't get used to it completely because restriction is restriction and everytime you apply it you will feel under stress. The way I'm currently going is only calculating my calories and I can tell I feel much more fed and healthy. In intermittent fasted times I was more likely to eat more.
Lets be honest we all love cycling videos this is just what I need to get it going the blood I love it. I always watch these before I go out and get my body moving. I love when I always watch one of these, and then put up my heavy playlist I love like Delta Parole and then I just go haaaaard!!!! Tactic hasnt let me down yet.
Endurance Athletes May Have More Arterial Plaque. That is because of the glucose consumed to "fuel" their rides. There are no essential carbohydrates. Insulin is a storage hormone. If your goal is to lose body fat, Insulin keeps fat locked in. Food is NOT fuel. It slows you down. Ride On (an empty stomach)!
I just lost 10kg in one and half months eating one consistent meal at 5 PM and cycling about 120km a week. Fasting does really work. Oh, and during the weekends, I eat all I want, as much as I want to.
I have no idea which video this is, but a while back you said that going for at least an hour ride while still in the fasted state will boost your metabolism and aid to weight-loss.
I just get bonked early. My preference is to eat carefully all round, not go for depletion whilst riding as I want to enjoy the ride, not risk hitting the wall. However I do see people making the error of “awarding” themselves a slap up meal with more calories than they’ve used. It always seems followed by a complaint that cycling isn’t helping them get their weight down! It’s simple physics, more energy out than in leads to weight loss. Just don’t overdo it and damage your overall health. Don’t overlook that the pro’s are in a state of “managed ill-health” when operating at their peak in the racing season. We don’t have the same monitoring and support so be thoughtful and careful. Think a healthy life, not just for next season.
I have been thinking about intermittent fasting. I have been wondering if you can combine it with cycling. I like to ride in the morning. If I go to a 16/8 pattern I will ride between hours 12 and 13. I have a hunch I will run out of energy. If my rides aren't too demanding that might work, but I can guarantee you I will be hungry at hour 14. On the other hand, I know from long experience that cycling alone won't help me lose weight.
Exactly my opinion about fasting , good video
Also, while fasted training, if you go too hard then you are somewhat at risk at breaking down lean muscles. Check up on your amino acids!
Don’t really need to lose weight as always training. I’d rather carb the f**k up & enjoy the ride with blood sugar. Used to be a runner & club mates did this. Fasting really isn’t for everyone.
for running it's kinda okay but cycling is big nope. and yea, I'd rather have that sugar in my system for explosive energy
Bayo106 why do you figure? I’ve done this for several years while cycling and running.
@@DogFacePuffa You must be at the top of your game then.
Adam Mills I’ve ridden 284 miles this year, part of which is a structured training plan that will peak around April 1, and have run about 20 miles. Hopefully by then I’ll be at top of my game.
@@DogFacePuffa from mine and others experience.
you can certainly be fine when cycling fasted but if you still wanna feel alive at 100km then you need to even if the ride isnt that long, explosive power doesnt exist without food when it comes to cardio.
yea you can easily do weightlifting faster but endurance cardio is another thing
I've always trained in fasted state & has worked for me since 2013. Eating only at 11pm. Coffee & bone broth can see you through the day.
Carlos Gonzalez horseshit
that's because you cycle at 0.3 w/kg
@@chinboy66 nope. Competed at 145 and 141 lbs in bjj. Walking weight 155-158.
@@Bayo106 forgot that this is cycling channel. I wasn't cycling. I was maintaining and cutting weight for grappling events.
Carlos Gonzalez no disrespect but training and cutting ain’t living champ.
very interesting apart from the four Zwift adverts.
Yeah the ad roll count is starting to really take the piss with recent uploads... 😡
I tried to fast, but I could only slow. ☹
keto high protein... try that boys.. it is a g a m e changer for endurance racing
When I fast I get super light headed, things spin and feel like I’m gonna pass out. I don’t do it
It may be a symptom of sugar withdrawal. Start by removing highly processed food and sugar from your diet. You will then switch to more of a fat-burning mode making fasting far easier.
You aren't drinking water
If it sounds too good to be true it probably isn’t in fact there’s much more truth out there than this. When you start adding more time into your fasting you will see exponential changes. And if you cut out all fructose which includes alcohol and eat meats that are grass fed instead of corn fed he will have a complete body transformation. I did.People thought I was crazy before and then after people were asking me what happened to you? My skin changed I am muscular, lean vascular beautiful on the inside because all the visceral fat was burned up as fuel. I never starved myself. I never starve myself because I was fat and my body ate the fat. It’s so simple and it’s free. Just don’t eat. It’s that easy. But it ain’t easy.
The best diet I ever had was an emergency appendectomy... three weeks in the hospital. I lost 45 pounds, nearly a quarter of my body weight.
It's hard to take a non bespectacled Ollie seriously.
Now can you increases your endurance by altering your sleep schedule?
Did you come across specific research for different responses between males and females on an IF diet?
It is the only thing that works for me : )
"Is It Better To Train Fasted? " Depends on the type of training session.
If you want a shorter, but still conditional, answer, the question shoul sound like "Shall we add fasted training into our routine?". A: "If you want to extend fat burning zone, then Yes".
LisaPet Zone 1 & 2 rides will be fine.
@@adammillsindustries. With fasting training volumes, you'll be fine in Zone 3 with less sugars too. Untrained people are better to ride on sugars in Zone 2 or even in the upper 1. The exact intencity when sugars start to be in greater demand can be determined by measuring RQ (respiratory quotient) coefficient. It's expensive, but experience and feeling can give you a clue when you need to take sugars.
proper looking latte ..good job
Yeah....umm.... Although this is true have you ever tried cycling or doing any activity on zero carbs available??? Basically you'll bonk straight away. It takes a while for fat to turn into ready available energy. Great science but not for meq
0:09 arrow points to a pair of delicious peaches. I must be hungry.
9:40 - "fasting may or may not be for you" As Ollie gets ready to dig into his coffee cake-- I guess that's a "No" then!!
A suggestion for these types of videos: put your sources in the description, make your videos more credible and also allows others to fact check.
Check out UA-cam channel low carb down under. All credible scientists that advocate fasting and low carb diets. Basically backs up everything said in this video
Interesting? Yes. Informative? Yes. For me? No. With my work, the intensity of my rides, my lifestyle there is just no way I could stick to this plan. My plan is a good breakfast, absolutely no snacking during the day, a smallish lunch (provided by the educational institute I work for and it is small!!) and finish with a reasonable size dinner (which compared to what my family back in the UK eat is probably small). Mixed in is my 50km commute at a reasonable intensity. My only weakness is that I like to sit down with my beloved (wife or guitar) and share a drink in the evening. It's all about balance. These new diet fads come along because the west has pushed people to consume lots whilst doing nothing. Move and eat sensibly - you should be good to go. If you really want to shred though, IF is probably the way to go (or so I've heard from some body building chums).
If you want to go faster, fast.
Perfect mix of science and entertainment. Really love the way this tough to explain topic is being presented. Go Ollie! More please :-)
Efraïm Vink cheers mate. Glad you liked it
Oliver, what a fantastic presentation you've shared with all of us. Incredible information shared in a completely accessible and friendly manner. You are a pro presenter!
Bikerdoux appreciate the kind words - cheers 👍🏼
Warrior diet, where you eat all your calories in one sitting, also known as college student diet.
That bowl of Haribo triggered me like a Pavlovian dog.
😅
I do most of my training before the noon or early afternoon, and since recently I experiment with the 8/16 method. Admittedly, some days it turns into 9/15 but I try not to stress it too much, because those numbers are not written in stone, anyway.
And on days where I decide to do late afternoon workout, I skip the fasting entirely, and refuel properly after the training.
I believe the key lays in being flexible, and applying common sense.
Me too. I do 8/16, 9/15 and even 10/14 depending on the day. My main rule is never to eat past 4pm - I get ready to sleep at 8pm.
I've done 16/8 IF for about three years now. My window is 12-8 pm. My weekday riding takes place in this window also, so there's a little more easy access to sugars and glucose. Weekends I don't fast if a long ride is planned (100km+). And if I know I'm going to have a particularly challenging ride on the weekend, say a Fondo or something (100km-100mi+) I'll stop fasting three to four days before the ride to restore the glycogen levels in my muscles. Currently at 21 bmi and feeling great. The key to all of this of course is whenever you decide to eat, should be a high quality diet. Personally for me plant-based works best but do what's best for you. And great intro vid, I love Ollie lol
The 5 2 Diet explained:
Only eat cake and chocolate at 5 (mins) 2 (to) the hour, each hour, every hour.
Stop whilst asleep.
I do the 16-8 diet. 16 Oz coke and 8 chicken nuggets.
Being a type 1 diabetic, this really does not sound like a good idea for me.
You are correct, being a type 1 diabetic you need to be more careful. This is not to say that you need to eat 6-8 meals a day. If you are able to eliminate the foods that increase your blood sugar levels then you can try 2-3 meals a day after a period of time, and then see if those meals can be placed in an 8-hour window. Any change in eating protocol will need to done slower and with plenty of testing to see how well it works for you.
James Helm nope
I'm type 1 as well 🤟
When did he say this is for diabetics? He never said he’s your doctor. 😂
I have done several 100 mile rides while fasting. Obviously one would need to build up to it. Also, I was able to do extreme high intensity while fasting. After some of those 100 mile rides, I was able to keep the fast going for 20+ hours. If longer rides are your goal while fasting, make sure you have zero calorie electrolyte drinks! :)
As a muslim when in ramadhan for a month fasting, if you train constanly (or just ride during fasting) and after ramadhan and back normaly (no fasting) you will get some improvement when riding
bollocks
When is Ollie going to get his own science programme on mainstream television he would be great
I think the important thing here is your performance suffers if you aren’t properly fueled for your ride. I hate when somebody on my ride is holding me up because they thought they’d use the group ride as their diet aid. I’m out there to maintain an overall level of performance to keep myself healthy for the long haul. If someone is willing to host a no-drop group ride you should show up prepared to give it your best.
Definitely revisit this. Maybe do some tests with the crew especially with some being adapted to using fat as energy instead of glucose.
Anecdotally I've found that cycling fasted makes me go faster.. I feel as though my muscles are more engaged and I weight less on the bike
I normally been doing "fasting" without knowing it. Last year was the year I made more kms of cycling and felt better on the bike.
Just make sure I fuel during my ride according to needs. Up to 2 hours ride, no fuel needed. Longer ones, always take something.
Works for me so far
Thanks, I don’t think you need to IF , you are enviously slim, you lucky fella.
Sorry there is just no way you are going to improve your FTP with faster riding - Z4 and Z5 intervals cannot be done without carbs!
Like me, most of your viewers are already "enthusiast", this is the king of content that I am looking for. The fact that you are objective and not selling a "diet" make is quite nice and instructive. I am done with the comparisons between gravel to road bikes :)
I believe Islamic fasting could be better though seems scary for some, fasting from sunrise to sunset, no meals no water no sexual activities.
I do intermittend fasting since 5 years and i have no problems at work or during my rides. it works great. During the off-season I adopted it and i am stretching the fasting interval up to 20 hrs a day. It is a great way to control your body weight. if you are interested in additional research, here is a link to the NEJM article which was published a few weeks ago: www.nejm.org/doi/full/10.1056/NEJMra1905136
Cheers
Alex
I'm 52 and it helped me loose stubborn 10lbs. good to just use as another tool in the tool box as far as getting fit and staying lean
hahaha I need a GIF of Ollie researching
@@michaelleifels2004 namaste Michael san
Michael Leifels vielen Dank und muchas gracias amigo
ALL the GCN presenters are great BUT ollie is the best!
I’ve been intermittent fasting for 5+ years. I do 16/8 daily as it fits into my workout routine. Highly recommend it
chongly 16/8 is not intermittent fasting, it what people used to do before 24/7 access to every piece of food known to man
I’m a biker and I do IMF and Keto for three years. It has done nothing but help my cycling. No more bonking !!! Fat adapted bikers don’t bonk!
Also helps those T1D riders like me
🍺
yes
Oliver your last statement is complete right ... Ketos, Intermittent fasting, or whatever is decided, just need to stick with, that is, unfortunately, the hardest part of any diet plan is the self-discipline to do so.
Absolutely brilliantly explained the most misunderstood topics. Thanks! :)
I fast 1 month in a year, typically 18 to 20 hours and in that month I have no problem getting to 5% body fat (77kg as a tall rider), I do not notice much power loss just the training sessions tend to be bit shorter and more deliberate in nature about 1h or 1.5h before eating.
Despite that I have increased my FTP from 250W to 283W in a year and my 100 mile ride from 16 to 18mph. I also find that right after my fasting month I dont bonk that easily and can hold a higher power for longer.
I am not trying to explain any of it, nor will I tell ppl to do what I do. These are just my observations based on stats.
I see so many people who only read the benefits and basically leave all the information Ollie lists out after 07:27 and then complain about how they are not getting faster on the bike.
What about when you bonk on a ride because you are fasting? You'll have the break the fast or die in the middle of the ride?
Wow, great there are so many low carb / keto / IF people commenting. So I’m not the only one 👍🏻 Works for me. Been Low Carb / Keto for almost 4 years now, will never fuel any other way. So easy to stay lean and strong. I do most of my rides without eating on the ride itself. Quite strange riding with sugar burners, they have to keep stopping to throw lots of sugar down their mouths 😵.
Apart from riding benefits, health is good too. Blood lipids perfect and low blood pressure, low resting heart rate, etc, etc. Basically, if you are insulin sensitive you are less likely to suffer from all the modern non-communicable diseases of stroke, diabetes T2, heart attacks, dementia, etc...
Love that you did this video. I've been doing 16:8 IF for 9 months already and dropped 13kgs of fat, got the massive bump in fitness performance and overall health.
While cycling ? - Im trying to figure out how to intermit and cycle a solid 500meter hill in the morning and the timing of it all
Hunters would have snacked on nuts and berries throughout the day and then feasted when they returned to camp/village/cave so your not entirely correct but I understand the origins of the names diet plan. Use cinnamon to balance insulin levels effectively. Mice wouldn’t have been subjected to the stresses that a cyclist is but I appreciate the point.
Good video!
For me running fasted works but for the bike a really need to eat first.
You can do it
I just drink 2 shots long black with 1 teaspoon of sugar and i can survive fitst 50~70km
It does take time, and discipline, for the body to prefer fat as fuel over glucose. It does not happen overnight.
Zen Paul depending completely on what you ate and your energy expenditure the previous day
Clawdawg the body never prefers fat over over glucose as fuel! The lack of available glucose causes your body to attack its own fat storages to provide the energy for it to function. If you are overweight, this is a sustainable process up to and until, you deplete that storage. Your body will actually attack your own muscle storage as much as fat as it is simpler to break down the proteins in muscle than fat. Weight is not weight and body composition has more to do with health than actual weight
same here
Can it help in losing the excess fat on by already somewhat slim body?
Improvement of body composition?
I was eating a rubbish diet. But then I did (insert any method of actually taking care of what you eat) and I lost weight! My way is the best way, and obviously healthy....
See this way too much in comments, people prefer to ignore the simple eat healthy method that involves eating more fruit and vegetables.
Eating more fruits and vegetables may be a more healthy way to eat for some. Others, eating fruit gives them too much glucose in the blood and increases insulin higher than it should be. Others need to eliminate many vegetables as they have become sensitive to the naturally produced poisons that plants make to protect themselves. So you have done the same thing you say you see too much in the comments, "My way is the best way".
@@zwiftrogue3938 you are spouting an opinion based on many false facts. Vegetables don't have "poisons". This is exactly what I'm talking about, ideas that are based on pseudo science lies. Like you have just repeated....
@@MrBJPitt You are correct. I misspoke. Vegetables have natural toxins and if this is opinion based it is the opinion of the WHO. I know, they aren't the greatest source, but a source many people listen to.
@@zwiftrogue3938 and humans have organs that deal with all the toxins from vegetables....
@@MrBJPitt Thank you for your input.
I tend to fast during the hours between breakfast, lunch and dinner. Oh, and while I sleep. Never felt better.
IF and a plant based diet is the only way. I'm on a 16/8, sometimes 17/7 or even 18/6, it is all dependant on my schedule. This has afforded me to live a vibrant and healthy lifestyle. Soreness is minimal at best when I workout (running, bike riding,, HIIT, etc...) and my blood work is better than I was at my teens which is the most telling. Former dt-2 that a plant based diet made non-existent.
I was really interested until I saw John drinking Tribute Ale.....all I want now is a pint! 😆
Agreed. Being on this ridiculous "dry January" nonsense, when I saw that I would've strangled my own children for a pint.
I'm 45 and in year 2 of IF (intermittent fasting) and cycling. I ride/train 10-12hrs a week. I road race and have great results. I've tried many protocols. It's a game changer for me. Faster and leaner overall. Dropped the final kgs of body fat I've struggled to lose for years. Usually use 16/8 to 20/4 protocols. I periodize this based on the intensity and length of training sessions. Basically, weekdays anything up to 80mins Sweet Spot, I stay fasted till lunchtime/dinner. Long hard Saturday rides I fuel before, during and after. Sundays, longish Z2 and back to fasted. So fasted 5 to 6 days a week. One fueled day. It's important you still eat a healthy diet and watch your calorie intake when eating. It's not a licence to binge. Essentially, IF is the best eating pattern I've used in a lifetime of experimenting across numerous sports. It's not for everyone, but definitely an incredible tool to use during base training for the first quarter of each year.
I do IF for a year now, 20/4 version. It's great for HGH release. Today I did alpe du zwift 2 times in row fasted(20hours), first time 290watt(my FTP) average, time: 49 min second time 55 min... I also do not consume anything but water during the ride. Interesting part is, one month ago my FTP was 235watt! I ALWAYS train fasted.
I also drink only water during ride, but i add a bit of lemon juice and a pinch of himalayan salt ;)
I started 18:6 fasting 6 months ago which means skipping breakfast and lost 9kgs and even gained energy, feel lean and so much better for it.
Fasting is for RELIGIUOS purposes ...not for you cycling bunnies
I understand all the benefits of fasted training but does anyone know the downsides to this unnatural trajning regime? my cousin did this for years while he certainly lost weight and gained all the benefits he ended up with permamnent damage to his stomach with ulcers. You can't expect the body to hold up forever in a fasted state during training all the time. What I find ridiculous is nobody is talking about the risks of this habit. Its horrible
Been doing fasted training for 25 years. When i started i dropped from 85kg to 63kg (182cm), in months. Still eating what i love (involves choc) but at different times. Stabilised around 70kg 20 years ago and hardly move. I love it but it’s not necessarily for everyone