Hey awesome UA-cam video!!! I am wondering how often would you do this a week? And also do you think this would have a negative effect on building strength? I would probably do this wednesday (full training day) into thursday (recovery day) once a week. My main focus is to get stronger though but I can also use the 15% extra VO2 Max 😅😂
It is suggested to do it 3 days a week. I also did it like that and was managable. No I would not negatively affect strength because you'll be able to do the strength training in a glycogen repleted state (that is important). Good suggestion to do it mid-week, but make sure you eat enough cals / carbs on the recovery day!
Nice work as always. The question is how to handle long run or long bike 3-4h with no carbs 🙂 and second question is does it also potentialy affects vo2 increase? I could shorten long sessions a bit to try it.
To your first point. You have to go low in intensity, like zone 2 or just above (see here for more info ua-cam.com/video/asl_MqFGOU8/v-deo.htmlfeature=shared). After some practice, you will be able to handle perfectly. To your second point. Combined with fully repleted HIT sessions, this protocol has been shown to improve your VO2 more! Check the protocol explained in 10:25
@@wod-sciencethan you for your answer. I see that actually there is an information on vo2 max increase. I will try "sleep low" (mayba off season would be easier)protocol. What's also convincing is that you tested it yourself.😎
I've found caffeine is my answer. I go easy on it through the week (50mg) but do a fasted training morning on a Saturday. On that day, I double the dose, to 100mg, add salt and electrolytes and have a great time! Everyone is a little different. Oddly I don't seem to react as well to carbs because I have a big insulin response that makes me feel sluggish. Sinced my fasted workouts are my best I feel like I may as well double down on this method.
Guys, please never do this fasted training stuff. The reason is: you get (1) (hypothetical) marginal gain in fat loss and (2) potential (real) negative side effects like elevated cortisol you will get also (3) irritated, brainfoggy and inattentive (blood glucose levels), and that can be really dangerous on the road. Please see: das Neves et al., 2017); Motamedi Joibari & Khazali, 2012. And a lot of other studies. Also, from personal experince: it's just stupidly unpleasant, and your training very quickly start to look like a stupid endeavour and chore.
Thanks for the imput. Not sure I entirely agree here. If you are a coach looking for marginal gains, this method of carbohydrate periodization can improve performance. To your points - 1) the goal here is not fat loss, rather to prepare the muscle for more fat oxidation, which in longer events can be beneficial for performance. 2) negative side effects of cortisol are much less of a factor here as carbohydrates are not restricted during the day, they are just peridiodized to be eaten after the sessions. 3) low blood glucose is no issue in the explained 'sleep low' protocol as the High Intensity Session is done in high glycogen conditions. The body is perfectly capable of doing low intensity exercise (after the night fast) and keeping blood glucose in check. I think you are confusting the carbohydrate restriction and carbohydrate periodization. Key point is that in the latter athletes actually eat a ton of carbs during the day, just not before or after the training session.
Fantastic video. I've been an experimenter and have been doing a lot of fasted crossfit sessions, and getting significantly fitter but not knowing the protocol, I had not been refuelling with carbs well! (Sometimes going many days or weeks without carbs...then reloading). Despite using an inferior version of a train low protocol my fitness improved remarkablely last year. In my crossfit open division I moved from the 33rd to the 64th percentile year on year. Having seen this, I'm thinking about how to build this into my weekly routine!
Thanks for sharing thos insights. Yes, do not see this protocol as a 'low carb' protocol. Rather make sure to fuel up dramatically after a period of fasted training!
Women can experiment with the sleep low protocol because sufficient amount of carbs are recommended during the day (8g per kg bw). As there is no caloric deficit the effects on hormonal levels will be minimal, also in women. To your point, most studies were done in men unfortunately. Here I found a study where the authors included one (!) woman... www.tandfonline.com/doi/full/10.1080/17461391.2020.1730447?casa_token=o_tFwQWSTKQAAAAA%3ApAHqgk-wiDIAfc-WTkIRHMVy9MS9_duOYu7T6Vx-K_EPfp9-IAJtrQy_9928iQNunKazzEiEJPcEkWE
Good question. Recommended to do after a night sleep because sleeping fasted will also decrease your liver glycogen, while the HIT session will decrease predominantly muscle glycogen. Additionally, if you do the HIT well, you won't be able to cycle 120 min at easy pace without taking in any carbs :).
Hey awesome UA-cam video!!! I am wondering how often would you do this a week? And also do you think this would have a negative effect on building strength?
I would probably do this wednesday (full training day) into thursday (recovery day) once a week. My main focus is to get stronger though but I can also use the 15% extra VO2 Max 😅😂
It is suggested to do it 3 days a week. I also did it like that and was managable.
No I would not negatively affect strength because you'll be able to do the strength training in a glycogen repleted state (that is important).
Good suggestion to do it mid-week, but make sure you eat enough cals / carbs on the recovery day!
Nice work as always. The question is how to handle long run or long bike 3-4h with no carbs 🙂 and second question is does it also potentialy affects vo2 increase? I could shorten long sessions a bit to try it.
To your first point. You have to go low in intensity, like zone 2 or just above (see here for more info ua-cam.com/video/asl_MqFGOU8/v-deo.htmlfeature=shared). After some practice, you will be able to handle perfectly.
To your second point. Combined with fully repleted HIT sessions, this protocol has been shown to improve your VO2 more!
Check the protocol explained in 10:25
@@wod-sciencethan you for your answer. I see that actually there is an information on vo2 max increase. I will try "sleep low" (mayba off season would be easier)protocol. What's also convincing is that you tested it yourself.😎
By the way. Nice structured videos with clear summary. 👊
@@powerismax6216 Thanks. Yes sleep low is sth to consider in the off season for sure.
I've found caffeine is my answer. I go easy on it through the week (50mg) but do a fasted training morning on a Saturday.
On that day, I double the dose, to 100mg, add salt and electrolytes and have a great time!
Everyone is a little different. Oddly I don't seem to react as well to carbs because I have a big insulin response that makes me feel sluggish.
Sinced my fasted workouts are my best I feel like I may as well double down on this method.
Guys, please never do this fasted training stuff.
The reason is: you get (1) (hypothetical) marginal gain in fat loss and (2) potential (real) negative side effects like elevated cortisol you will get also (3) irritated, brainfoggy and inattentive (blood glucose levels), and that can be really dangerous on the road.
Please see: das Neves et al., 2017); Motamedi Joibari & Khazali, 2012. And a lot of other studies.
Also, from personal experince: it's just stupidly unpleasant, and your training very quickly start to look like a stupid endeavour and chore.
Thanks for the imput.
Not sure I entirely agree here. If you are a coach looking for marginal gains, this method of carbohydrate periodization can improve performance.
To your points - 1) the goal here is not fat loss, rather to prepare the muscle for more fat oxidation, which in longer events can be beneficial for performance.
2) negative side effects of cortisol are much less of a factor here as carbohydrates are not restricted during the day, they are just peridiodized to be eaten after the sessions.
3) low blood glucose is no issue in the explained 'sleep low' protocol as the High Intensity Session is done in high glycogen conditions. The body is perfectly capable of doing low intensity exercise (after the night fast) and keeping blood glucose in check.
I think you are confusting the carbohydrate restriction and carbohydrate periodization. Key point is that in the latter athletes actually eat a ton of carbs during the day, just not before or after the training session.
How long before a big event would you schedule it. During start of training 5 months before or more closer for example month 3 and 2 before the event?
Hard to say. Doesn’t matter too much as long as it’s not to close (
Fantastic video.
I've been an experimenter and have been doing a lot of fasted crossfit sessions, and getting significantly fitter but not knowing the protocol, I had not been refuelling with carbs well!
(Sometimes going many days or weeks without carbs...then reloading).
Despite using an inferior version of a train low protocol my fitness improved remarkablely last year. In my crossfit open division I moved from the 33rd to the 64th percentile year on year.
Having seen this, I'm thinking about how to build this into my weekly routine!
Thanks for sharing thos insights.
Yes, do not see this protocol as a 'low carb' protocol. Rather make sure to fuel up dramatically after a period of fasted training!
As far as I know it’s not recommended for women due to hormone levels. I guess the studies are done with men?
Women can experiment with the sleep low protocol because sufficient amount of carbs are recommended during the day (8g per kg bw). As there is no caloric deficit the effects on hormonal levels will be minimal, also in women.
To your point, most studies were done in men unfortunately. Here I found a study where the authors included one (!) woman...
www.tandfonline.com/doi/full/10.1080/17461391.2020.1730447?casa_token=o_tFwQWSTKQAAAAA%3ApAHqgk-wiDIAfc-WTkIRHMVy9MS9_duOYu7T6Vx-K_EPfp9-IAJtrQy_9928iQNunKazzEiEJPcEkWE
Is it important to for the protocol do the easy training after sleeping or is it also ok to do the easy training after the intervals ?
Good question. Recommended to do after a night sleep because sleeping fasted will also decrease your liver glycogen, while the HIT session will decrease predominantly muscle glycogen.
Additionally, if you do the HIT well, you won't be able to cycle 120 min at easy pace without taking in any carbs :).
Where is the t shirt from?
:) Some obscure store in Spain somewhere.
Would you be interested in wod-science specific merch?
@@wod-science which area of spain
Excellent video! I have unintentionally done sleep low and had huge improvements on echo bike intervals. Halved my time on 120 cals for time.
Haha. Awesome. How the heck do you sth that hard unintentionally 😀