Looking for some advice on how to fuel for early morning sessions. I am not concerned about Zone 2 sessions in a fasted state, but certainly high Zone 3 and above could prove to be difficult to complete with solid performance. I will more than likely be doing 1 hour workouts the majority of the time…

On one of the most recent Podcasts Jon and Nate answered a similar question. Their guidance was to have some juice and try to keep your breakfast carb heavy while minimizing fat and protein. Take that in after the ride.

Some existing topics worth review. Nutrition for early morning rides Fueling for 5am workouts? Pro-Tips for Early Morning Fuel for Threshold/VO2max work

I literally just eat a handful of skittles and chase it with a big swig of my homemade carb drink. I do this right after I get up and while I’m making my coffee. I’m on the trainer within 20 minutes of getting out of bed. I keep taking in some skittles and drink during the warmup. Obviously this is…

Breakfast skittles… I think I might try this strategy!

Carbs with dinner the night before. Juice + white toast w/jam morning of. Try to get at least 1g/kg carbs in each.

An English muffin or two toasted with a little bit of butter + jam. That + cup of black coffee and straight to the bike. Coupled with in the bike fueling, never felt like a limiter to completing any type of workout.

If it’s a trainer ride you can just start fasted and drink your fill of bottles since you can line up as many as you like next to your trainer. Bring your coffee as well and put 1-2 tsp of sugar in the bottom which can be like a gel for the end.

Black coffee, three sugars, get it done. If you have more time, 50g rolled oats 150g semi milk, 2mins microwave with a squirt of honey - wolf it down about 20-30mins before. Eggs and ham afterwards :slight_smile:

You can do VO2 right after eating? I’d barf.

5:00am Club Fueling Strategies

Nutrition

mcneese.chad January 2, 2025, 5:03pm 3

Some existing topics worth review.

Nutrition for early morning rides
Fueling for 5am workouts?
Pro-Tips for Early Morning Fuel for Threshold/VO2max work

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5:00am Club Fueling Strategies

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