Take a bottle of plain water with you (and a snack just in case- bonking is not the goal, and it’s not safe to ride fuzzy-headed) and ride for about two hours at zone 2 (55 to 75 percent of your VO2 max intensity or about a 5 to 6 on a 1 to 10 scale). To do it, have some black coffee, tea, or water first thing. If improved fat burning is a goal, incorporate two to three fasted rides a week. → Get Bicycling All Access to stay on top of the latest training tips, nutrition advice, gear reviews, and more! Research on competitive cyclists has found that cyclists who restricted their calories by 40 percent and performed fasted rides improved their power-to-weight ratios without compromising their endurance performance. One study published in the Journal of Science and Medicine in Sport found that men (the effect wasn’t strong in women) who performed cycling workouts after an overnight fast five days a week for four weeks improved their ability to tap into their fat stores and had bigger gains in their VO2 max than those who ate before training. One way is by riding for a longer duration at a low intensity. Research shows you can do this without harming your performance, provided you maintain the right intensity and/or duration. The easiest way to do it is to ride out before breakfast after you’ve been fasting all night long and blood sugar and liver glycogen stores are low, so your body needs to tap into fat for fuel. Fasted riding is a tried-and true-way to help your body burn more fat. Or ride your bike to breakfast several towns away.
And if you want to take your training to the next level, consider our eight-week Get Lean Now plan (available on Training Peaks for $39). Here are four core fat-burning strategies to employ. But how you time your nutrition and plan your training intensity can promote fat burning, as well as ultimately improve your performance,” he says. “The science is not 100-percent black and white. As you may have guessed, there is no one magic recipe that will turn every rider who follows it into a fat-burning furnace, but there are steps we can all take to be our fat-burning best, says Chris Myers, Ph.D., CISSN, master coach with the Peaks Coaching Group. But we don’t want too much fat pushing back against our Lycra, since cycling is also a power-to-weight sport that punishes us-especially once the pavement turns upward-when we carry it in excess.īecoming a better fat burner can help with both of those things. We love fat as fuel and want to be better fat burners, because that gives us the power to ride longer at a higher pace without ripping through our limited, precious glycogen stores. As cyclists, we have a love-hate relationship with fat.
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