Fueling during structured training

Training
1

Hello,

Just wondering if fueling is needed during these structured workout? So far all my workout sessions are 1 hour in duration and by the last 1 or 2 interval I struggled to complete it.

If it’s recommended, is there any place that I can read or watch more videos to understand it more? I’ve seen a few videos saying that taking high carbs (basically sugar) during workout doesn’t impact health as it will be directly absorbed as fuel for the muscles during workout, but does it have any long term effects on the body? Since my family have a history of diabetes, I don’t want to go crazy and reach the point of no return :cold_face:

Would appreciate any input.

Thanks!

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I’d say it is, an indoors is not the same as an outdoors hour, as you’ll soon find out.

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Yes, generally it is recommended that you take in carbs while exercising. Depending on workout intensity, your FTP, your gut and a few other factors, the general recommendation is 60–120 g/h.

Even at low FTPs, you will burn way more calories than you take in, even at the high end.

Broadly speaking, the advantages of fueling properly on the bike are:

  • It is easier to keep a balanced off-the-bike diet. Before I started fueling during workouts, I’d do them fasted and I’d be ravenous during breakfast. When I stop exercising, the ravenous hunger was still there, resulting in my weight yo-yoing up and down.
  • It lowers RPE.
  • It helps me build good fueling and hydration habits for when I ride outdoors or (occasionally) race.

@Dr_Alex_Harrison has a Youtube channel and an app called Saturday that is all about nutrition and hydration while doing workouts. Overall, his recommendations have worked very well for me, and it is a good place to start.

If you like podcasts, then you can look at the back catalog of TR’s The Ask A Cycling Coach podcast or FasCat Coaching’s podcast.

There are also lots of threads on this forum about this issue.

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What’s your experience on the difference?

From my thinking it will be less sodium loss since its not as hot (I live in an all round summer country) and maybe can have lower carb intake as well?

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Thanks! This is more detailed than I could ever ask for.

He was one of the YouTuber who popped up when I was searching for nutrition. Will check out more of his videos and his app.

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Much less air cooling and higher intensity means that you are quickly burning off carbs. I am bad for not drinking outside but I definitely have to indoors.

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Welp. I’ve been doing all my plan workouts fasted in the AM. They’re short enough and the total calories are small enough that I don’t need to fuel and can complete the workouts as prescribed. For my outdoor rides, which are not structured and typically have significantly higher TSS due to duration and intensity, I do fuel.

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I’ve been doing that for years for the same reasons. What IMHO this misses, though, is that fueling consistently nevertheless has a net positive effect.

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Good point. I didn’t actually say what the reason is for my doing all my plan workouts in a fasted state. I only explained why I thought I could get away with it. In anything more energetically demanding where lack of fueling will adversely affect the desired result, either performance or planned training stress, then I definitely fuel.

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