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What is fasted training and does it work for cyclists?

What is fasted training and does it work for cyclists?

Fasted training has grown in popularity as a way to burn fat and improve efficiency on the bike. But what exactly is fasted training, what…

Tuesday, Sep 14

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Fasted training has grown in popularity as a way to burn fat and improve efficiency on the bike.

But what exactly is fasted training, what are the potential benefits and risks, and how can you effectively add fasted training to your schedule?

To find out, we spoke to Will Girling , performance nutritionist for WorldTour team EF Education-Nippo, and Javier Gonzalez , lead performance nutritionist at Ineos-Grenadiers and a researcher at the University of Bath. What is fasted training?

Fasted training involves riding on an empty stomach, primarily to encourage your body to burn more fat for fuel, rather than carbohydrate, in order to improve your endurance . This usually means riding in the morning without having eaten anything since dinner the night before.

“Because you haven’t eaten anything, you need to stay at a low workload the whole time, around zone two (56 to 75 per cent of FTP if you’re training with a power meter , or 69 to 83 per cent max heart rate), so relatively easy riding,” explains Girling.

You can read our training zones explainer for more on how to set and use heart rate and power training zones.

Gonzalez says pro riders now like to mix up how they approach fasted training.Some Ineos riders have a black coffee for breakfast and only water during the ride. Others do the first hour of their ride fasted but then start fuelling towards the end. Others have breakfast, in order to fuel the first half of their ride, but then stop […]

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