FASTED MORNING RIDES
This article gives you the basic idea of fasted morning rides and how beneficial could these be for one’s health:
• The fasted ride can help you to improve on your fat-burning metabolism and weight management.
• If you find it difficult to stick to your lower heart rate zones, then fasted rides can help you adapt to it. Fasted rides before breakfast produces a low carb training environment that is related to fat-burning metabolism and has positive effects on endurance performance.
• When you are fully fasted then along with being low on carbs you are also in an amino acid/nitrogen depleted state. It could have negative effects on your recovery from the ride.
• When you add fasted rides to your training please take note to keep the intensity low. The power zone or heart rate has to be 1-2 where the body can access the fat reserves for fuel. As the intensity of the training is high, the consumption of carbohydrates becomes very essential.
• You can have black coffee before starting the ride without any sugar and aim to ride for 50-90 minute sipping on a particular protein drink. Focus on good nutrition and nourish your body with a healthy breakfast once you come back from the ride.
• Fasted ride helps you to hold on to your muscle mass while losing fat if you keep a proper nutritional balance through your diet.
• Keep yourself well hydrated and have a balanced breakfast within one hour post your ride for optimal recovery.
• If the duration of the ride was one hour or less than the primary concern should be fluid replenishment. If the duration of the ride was 1 to 3 hours then the primary concern should be carbohydrate replenishment and if the duration of the ride was 3 hours or more than the primary concern should be electrolyte and carbohydrate replenishment.
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