Split fasted training

53/39alltheway

Finding myself lacking the time for a specific fasted session every week and was thinking about a "split" session where I start the ride fasted, ride for two hours and then switch to carbs, club run to cafe looks ideal for this as we usually ride steady to and fast back. Anyone had any succsess doing this?

imposter2.0

What are you trying to achieve by doing this?

53/39alltheway

Usual reasons for fasted training, to be more efficient at using fat as fuel and i could do with losing a kg, i havnt got the time for a dedecated fasted session in my usual training week.

keef66

You could lose the kg just by modifying your diet.

I don't see why your plan of riding to the cafe stop in a fasted state wouldn't work, but how will you know if you've become more efficient at utilising fat as fuel?? Riding fasted you're still also using glycogen stored in your muscles / liver.

zoomer42

Could try taking in more carbs the night before rather than eating mid way through your morning ride. Or if loosing a kg is the real goal, just eat normally and have the energy to ride your bike harder

BeaconRuth

53/39alltheway wrote:

...to be more efficient at using fat as fuel...

Do you need to be more efficient at using fat as fuel? Or do you just think it sounds a good idea? In my experience most people who need to get better at burning fat as fuel will be doing training which promotes just that, such as plenty of long endurance rides. If you don't need to get better at burning fat as fuel, then why try to artificially manipulate your training to achieve that?

I know it's a popular idea and magazines are full of suggestions about doing fasted rides but unless you've got a very serious endurance challenge ahead of you I suggest focusing mainly on doing adequately-fuelled training specifically focused on your goals.

... and i could do with losing a kg....

Maybe just eat a bit less? Won't take you long to lose 1kg if you eat a few less calories every day.

Ruth

TonyJams

if the goal really is weight loss you could always become fat adapted day to day through conscious diet change, you'll lose weight more easily and become more efficient on longer rides on the bike when you would normally start to knock