Cycling Fitness / Training Advice

Your drinking sessions are only 24h?

ftfy

I generally don't eat after 7pm and I wake up around 6am and get on trainer around 6.15, so I figured my body would be pretty much out of fuel at that point. Does my body really still have fuel in it at that point? It doesn't feel like it does.

But what are you trying to achieve by doing them fasted?

You're missing the point of sweetspot work though. It's meant to be making you faster, not improving fat oxidisation. You're mixing two quite different aims.

I've had to cut the intensity of my 2.5hr rides now that I'm doing them fasted. But I need to lose weight more than I need to gain power ATM (and it's working)

I suppose I was aiming to kill 2 birds with one stone - get faster (though SS intervals) and lose weight/improve metabolism (by doing a fasted workout) in a single session.

is that unfeasible?

I thought that the intensity of SS would have been about right for reaping the benefits of a fasted ride.

You're mixing two quite different aims.

Given that reducing weight will improve w/kg, surely they're not too different?

My BMi (I know its not perfect, but just as a rough indicator) is 24 so I'm not really in bad shape. I just think I could be leaner.

You might be doing both but you won't necessarily be as fast because you won't be getting the best workouts done. They're conflicting goals. Fast during the easier rides.

Also when are you planning on doing all these? 2x ss and VO2 and not fueling properly? You'll last a month.

SS is supposed to be longer sessions at 85-90% FTP. If you're doing 2-4hrs fasted at that then your FTP is wrong because you could be working harder if you were fed. 2hrs+ of SS should be quite hard when fueled properly, if you're managing do bash out 4hrs at 90% on empty then something's wrong.

BMI is for sedentary people. Measure BF%.

If you're only doing an hour there's no benefit to doing them fasted. You just won't be able to train hard enough.

You change your fuel source over night. I eat at ~8pm then 50 miles fasted at 5am with food at the office at 8ish.

It is only the SS stuff that is fasted. I wouldn't try v02 fasted!

Monday morning, pre work - 1 hour sweetspot (fasted)
Monday evening - yoga (fuelled)
Tuesday - 30 min core exercise (fuelled)
Wed - 1hr v02 max session in the evening (fuelled)
Thur - 30 min core workout (fuelled)
Fri - 1 hour sweetspot (fasted)

Sat/Sun - long ride/rest, weather and social life dependent. (fuelled)

Is that an unreasonable schedule?

edit: this is an ideal week - there will be plenty of weeks where this won't be possible!

Great - that's all I was after, haha! Is there a minimum time at which riding fasted becomes effective?

It is only the SS stuff that is fasted. I wouldn't try v02 fasted!

I know. That's why I wrote 'and' and not a comma.

Anyway, I wouldn't be doing that much, especially not now, good luck. :)

Do you cycle to work?

Why do an hour of sweetspot? Whole point is it's <ftp so do it for more than an hour!

Do you cycle to work?

Sometimes but it's only a 5km pan flat ride, and when I do, I ride v slowly to avoid sweating.

Time restrictions. Thought it'd be a good way to get some regular riding in without being too tired and without impacting on the rest of life too much.

No idea. I always have around two hours from waking before I have breakfast but I doubt I get any benefit from it when all I do is the 20 minute cycle from the train station.

I remember reading 60-90min but that was years ago and much more study has been done and this was likely in relation to fat:cho ratios not fat oxidization improvements that everyone craps on about these days.

What racing are you doing? I can understand people trying to improve their fat ox if they are racing ultras but you are doing Vo2s which means you're not training for ultras. So?

Fas Cat Coaching doesn't seem to think so
https://fascatcoaching.com/tips/how-much-sweet-spot-training/

cheers.

What would be a better 1hr session on the turbo to do twice a week if I'm looking to improve endurance? I still need/want the v02 max sessions because now that I've replaced regular running/5 a side with more cycling, I think my lung capacity has suffered.

For the last 3 years my plan has just been riding my bike a lot so happy to listen to advice!

I do fasted commutes. They can be fucking slow or fucking fast. I'm still fat. Conclusion: Fasted training keeps you fat.

:)

Who? It was a bit of a fad in TT'ign a couple of years ago.

I don't really train smart (or at all), just ride my bike hard so take everything I say with a pinch of salt.

Americans don't know anything without necking bucketloads of EPO...

Also, "daily limit". 2 sessions vs. 7 sessions.

2x20s
3x20s
2x30s
rinse repeat

I only do Vo2 max when I'm training for HCs, which is now never. That or chasing down drivers to have words with.