I set up a swee spot base plan for me and the only time during the day I have enough space for cycling training (with two children and a full time job) is directly after getting up. So I get up at 5am, 15 min. for fueling and go. I do a 30min warm up at 50% ftp (so around 130) and after that I go into the workout. They are scheduled at Mo,We,Thurs,Sa,Su while the weekend workouts will not be that early and the hard one is always on Saturday. Nevertheless I have three workouts during the week.
My question is, what would be a good fueling strategy since I do not want to do sober workouts every morning? Usually I fuel myself about an hour before the workout but this is not possible in this setup. For now I drink 500ml smoothy before and 500ml during the warm up. The smoothy contains 2 Bananas, 500g blueberries, Oranges, Oat Flakes, Shia Seats and some more ingredients. Unfortuantely the toilette was quite occupied by me after the training
How do you fuel or would you fuel for Early Bird Workouts? Do you think this is a good way? Maybe I should start eating carbohydrates before I go to bed?