I have a carby dinner at 6:30pm previous day, up at 4:45.
Take a gel (45g of carbs) with some water and head out to the shed.
I have energy drink in one bottle (62.5g of carbs) and plain water in the other.
I never wake up hungry and only do the above for sweetspot and above.
6:00 wake, brush teeth, get into kit, rice Krispy treat (17g, super cheap at Costco)
6:10 start workout
6:30 rice Krispy treat or similar during ride
When I have Naked juice available that is a great way to get 50g carb in one shot. I canāt believe it has that much carb and really question if I should be giving the stuff to my kids
Nate & Jonathan suggested carby dinner at night time but Iām worried about diabetes so thatās not something I think is a great long term plan, Iād rather ride fasted than run high blood sugar overnight
Been doing 5 or 530am starts for a couple of years now. I use only Gatorade mix and determine amount of carbs using the Saturday app. No reason to get all fancy about it. Wake up, change, get on bike, drink carbs starting right away.
Good complex carbs wonāt have nearly the impact on your blood sugar as the simple carbs that spike it up and send it crashing.
That being said, unless someone has a huge ride (in length or intensity) the next morning, a normal dinner should suffice as long as some carbs are consumed before/during the ride.
I used to bike commute with a guy who was an early bird. I had to switch to sucking down a smoothie to get something in my belly as I found it hard to have an appetite so early. Give that a try. I used to grind up a banana, strawberries, almond flour, and rolled oats 
. Also banana, PB, raw cocoa powder, and rolled oats is good stuff
I do most of my weekday rides and workouts at 5ish. I usually just have some coffee and a small cup of granola or muesli upon waking to take care of any hunger pangs and then have a complete breakfast afterward. I donāt do any workouts longer than an hour, though.
I find 1 hour fairly easy. Decent meal with plenty of carbs the night before, then just a banana and an espresso when I wake up is enough to get me through it with no gut distress.
For early AM trainer sessions, I used to do raisin toast with honey and black coffee. Iād have the bread in the toaster oven and coffee on a timer, water/Skratch bottle in the fridge.
Wake up.
Turn on toaster.
Go do bathroom business and kit up.
Pour coffee.
Grab bottles.
On the bikeā¦ eat toast either before or during warmup, sip coffee throughout.
I was able to do everything from easy to anaerobic smashfests that way, 60-75 min before getting ready for work. Shower, change, eat a good breakfast for recovery, off to work.
Early AM swims, I just took a caffeinated gel and had a bottle with Tailwind in it for during the swim. I didnāt want to eat before getting in the water early.
I never ran in the early mornings, always a PM workout when I was doing two-a-days for triathlon, but if I had to run early, I would just do a gel and fuel the run during with gel most likely. I never wanted a bunch of stuff sitting in my stomach when I ran.
Wiith cows milk or soy do you think 
??
I know this thread is technically about fueling, so maybe I should start a new one, but reading all these excellent replies I must know: how do you ā10 mins onto the bikeā people take care of your early morning bathroom needs? Unless Iām fully fasted (i.e. not doing >1hr above z2) I need to eat, which initiates a whole other gastrointestinal chain of eventsā¦
Excuse the TMI if this is off topic and you are only here for the pop tarts (now added to my routine!).
1 Hour Workout - no fuel really needed no matter how hard, although some helps with RPE. One caffeinated gel, bottle of fluids, and get after it.
The one asterisk being if you need a little caffeine to get things moving first, then have the coffee maker go on automatically so itās ready when you pop out of bed and give yourself 30 minutes after youāre up before youāre on the bike.
Good breakfast with 30g+ protein and get some carbs in to start the day afterwards.
Anyone doing morning rides while intermittent fasting and then eating, for example, 5 hours later? On weekends, I do a 6am Z2 ride (60-75 min) and eat around 12 pm. Whatās the consensus on such a late fueling? Otherwise, I feel good, my only concern is being with muscle repairment and recovery.
I personally wouldnāt. Doing the ride first thing without fueling beforehand is fine as long as you feel OK. But I think waiting 5 hours to refuel afterwards is sub-optimal in terms of recovery and your next workout.
Depends a bit on goals though. I have done what youāve described in the past. ~60 minute bike commute to work in the morning while doing 16-8 intermittent fasting with a fasting window from 8pm to midday. But it was at a stage in my life where I had too much going on to race, had put on a bit of weight (partly due to easily available and not very healthy breakfast options in the office), and so my goals were maintaining fitness and losing the weight, not really focusing on performance improvement.
I agree with this. If all you care about is losing weight and maintaining (or dealing with a slight loss in) fitness, a short Z1/2 ride and then fasting works. Iāve also done a version of this where I just went for a 60-90 minute walk too. If you have a lot of unhealthy weight to lose, this strategy worked for me, and I ended up faster due to my wt/kg increase even though my FTP dropped. Itās not something you can do forever though. If you intend to go back to training for performance, you eventually need to bring the calories back into the process.
In fact, Iām actually fit, and my intention is purely for health (longevity) reason, Iām not competing at all. I just thought of adding some rides in the morning before work to add some volume that I normally do in the afternoon. My FTP is around 3,8-ish W/kg, and I ride 3 times a week + 1 run, so approximately 4-5 hours weekly (a little more on warmer days when I ride outside).
As stated before, my only concern is with healthy gains and sustainable recovery.
That was why I made my comment about weight loss vs. training hard. If your goal is purely longevity, with minimal time in the saddle, I would fuel up and go very hard. Iād probably even be doing the HIIT plan.
Itās called the āgastrocholic reflexā. Thatās why not eating anything āheavyā, and avoiding large amounts of caffeine (caffeine does make you poo) is the best plan IMO, but sometimes āthat urgeā just hits with ferocity and it has to be dealt with, but usually (high 90%) once on the bike and moving the urge can be silenced for the ride as the gastro system slows down to feed the muscular system for riding. (But for some people, that urge is less manageable) The urinary system is another thing, but you get the idea (caffeine also is a diuretic, and urinary system irritant). But there are times when that reflex is unavoidable so hopefully there are places to deal with it on outdoor rides. A low bulk diet might help? If itās a long ride, I try to āevacuateā before hitting the car/trainer. But for me, once I get going, Iām not going. But individual triggers varyā¦
Not TMI, itās a human body response. Iām sure everyone has dealt with it sometime or other.
Which starts the post ride ānap reflexā.
Ok Jamie
Vardy
My 2 Cents: Quick Coffee before, then smash a (Caffeine-) Gel after Warmup, and then I like Clif or SiS Bloks, 2 in every Recovery Valley of a typical TR-Workout. Maybe 2 Bottles, one water, one Drinkmix additionally. Yes, not very sustainable, but works very well for me.