Fasted training, or “fasted cardio,” involves engaging in exercise on an empty stomach, usually in the morning, following an overnight fast.
In this in-depth analysis, I’ll explore the essential knowledge you need about fasted workouts for cyclists, delving into the science, pros and cons, and who should consider incorporating this approach into their training regimen.
What does it take to compete in the world’s most grueling cycling event? Is it just about power, speed, and endurance? Or is there more to the story? This isn’t a typical 9-to-5 job; it’s a day in the life of a Tour de France rider.
It’s happened to most cyclists at one time or another. Your ride is going great, you’re enjoying the miles in the saddle, your legs feel strong, and your heart rate is under control. But within minutes, everything changes. The wheels fall off – metaphorically speaking. Suddenly, every pedal stroke feels ten times harder than the … Read more
If you’ve been following this year’s Tour de France, you might’ve noticed each team’s domestiques grabbing bags from their soigneurs at the side of the road at certain points on a stage, then dishing out the contents to their teammates. This sack is called a musette bag – or a “bonk bag” if you’re British … Read more
A 70 kg (155 lb) cyclist burns roughly 30–35 calories per mile at a moderate 14 mph pace, 50–60 calories per mile at 18 mph, and 70–80+ calories per mile at race pace. For a 1-hour ride: easy ≈ 300–400 kcal; moderate ≈ 500–700 kcal; hard ≈ 800–1000+ kcal. Heavier riders and steeper gradients burn … Read more
Caffeine is one of the most effective legal ergogenic aids — 3-6 mg per kg of body weight (roughly 1-2 strong coffees) taken 30-60 minutes before riding can boost endurance performance by 2-5% and reduce perceived effort. Below, we cover dose timing, side effects, and how to use coffee effectively before training and racing. Many … Read more
A healthy cycling diet should provide 5-10g of carbs per kg of body weight on heavy training days, 1.4-1.7g/kg of protein, and prioritize whole foods (oats, rice, lean protein, vegetables) for everyday meals — with simple carbs reserved for during/after rides. Below, we break down macros, meal timing, and sample daily plans. A healthy cycling … Read more