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 in…

I would not do a smoothie the morning of, I don’t think your stomach can process it that well in 15 minutes. It’s probably perfect for after the workout. Ideally you’re topped off on carbs the night before, so the morning of you just need to hydrate and get some sugar in your system. I typically h…

[image] Pro-Tips for Early Morning Fuel for Threshold/VO2max work Nutrition I plan to complete the GB-HV early in the morning (wake-up at 4am and on the saddle at 5am). With that, what are some of your go to nutrition strategies for threshold and/or VO2Max work? Thanks f…

For a tough / long workout I’ll have a granola bar or two (100cal each) before and have a bottle with one serving of maltodextrin (110cal) as I ride. Otherwise coffee w/o sugar and/or water. It don’t think it is as huge a problem as people make it out to be. FWIW, I have been getting up a 4:50am…

I had a similar routine as you over the summer doing sweet spot base HV 1 + 2, alarm set for 5:30am, out the door and on the bike by 6am (early morning outside workouts in the lighter months are the absolute best, you have the whole world to yourself before everyone wakes up) so I could be back, sho…

Z1/2: Fasted Anything over: carbs the night before. Do the warm-up fasted, then proceed to take on carbs as I ride. Depending on the intensity, i adjust between more solid or liquid form. TR gives you an estimate in the cals you’re going to burn, I aim to replace as much as I can, within the absor…

I am also up early (4am) but it usually takes me 45 minutes to wake up. During that time I’ll drink some water and will eat a handful of cranberries (quick energy but also keep the stomach from grumbling) or a banana if I’m feeling hungry. I fuel on the bike using a simple homemade mix of maltodex…

I’ve been getting up 4-4:30 for years and ready to run or ride 30 min later. If I am doing a bike that early it’s only for 1-1.5 hrs. Sometimes I take a piece of bread with peanut butter or maybe some granola, often nothing at all asides from water and coffee. Your body adjusts and I found I don’…

I usually do something like tea with sugar and a slice of toast with jam and/or a banana as soon as I wake up. Then fuel as usual based on the workout while on the bike.

Bread with Jelly and PB… depending on the wo i do either 2 or 4 slices of bread with Jelly and a bit of PB. If its a longer wo, i may drink a redbull. Usually this happens about 30 min before I ride or run…

Thanks for all the ways of fueling you guys shared with me. I like the idea of pre-loading the night before and already started this with a big pasta plate (hope this does not end up in gaining weight *g) :slight_smile: I will postpone the Shake to after the workout, this makes sense as well. Lookin…

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d_diston January 7, 2021, 2:43pm 3

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