The Rise of Fasted Cycling: Can Training on Empty Enhance Performance?
The pursuit of peak athletic performance is a constant evolution, and cyclists are increasingly turning to a technique known as fasted training. The concept is simple: completing a workout – in this case, a bike ride – in a low-glycemic state, typically after an overnight fast. But does it actually work, and is it right for every rider? The growing interest stems from the potential to reprogram the body to become more efficient at burning fat, a key energy source for endurance athletes.
Fasted cycling, as explained by experts, isn’t about deprivation; it’s about metabolic adaptation. By restricting carbohydrate intake for eight to twelve hours before a ride, the body is forced to tap into its fat reserves for fuel. “Because you haven’t eaten anything, you need to stay at a low workload the whole time,” explains Will Girling, performance nutritionist for the WorldTour team EF Education–EasyPost. This typically translates to maintaining a zone two effort – relatively easy riding – around 56 to 75 percent of Functional Threshold Power (FTP) or 69 to 83 percent of maximum heart rate.
The underlying principle is rooted in the body’s energy systems. Like a hybrid engine, the body can utilize both carbohydrates (glycogen) and fats for energy. When glycogen stores are depleted, as they are during a fast, the body shifts towards utilizing fat as its primary fuel source. This isn’t an immediate switch, however. Consistent fasted training gradually increases the body’s ability to metabolize fat during workouts, and even at rest. This improved metabolic flexibility can be beneficial for weight loss, body composition, and overall endurance.
However, the approach isn’t without nuance. The effectiveness of fasted training is heavily dependent on individual goals and training intensity. While it can be highly effective for low-intensity rides and active recovery, it’s generally not recommended for high-intensity interval training or races. “When you only have a limited window of time to eat, you have to make sure you are fuelling key training sessions properly,” notes advice from from We Love Cycling. For demanding sessions, riders should prioritize fueling *before* and *during* the ride, ensuring adequate carbohydrate intake to support performance.
The strategy isn’t a one-size-fits-all solution. Easing into fasted training is crucial, particularly for those unaccustomed to riding on an empty stomach. Starting with a 12/12 intermittent fasting protocol – 12 hours of fasting followed by a 12-hour eating window – and gradually increasing the fasting period to 16/8 or even longer can help the body adapt. It’s also important to commit to at least a month to assess its suitability, as it can take several weeks for the body to adjust and for the benefits to become apparent.
Hydration remains paramount, even during a fast. While food is restricted, water intake should be maintained to prevent dehydration and support optimal performance. This is a simple, yet often overlooked, aspect of any training regimen, but particularly important when altering dietary patterns.
The approach to fasted training also varies among professional cyclists. Some riders, like those within the Ineos team, may consume black coffee before a ride with only water during, while others might fast for the first hour and then begin fueling. Still others may strategically fast *after* an evening ride, delaying carbohydrate intake until the following morning. This demonstrates a sophisticated understanding of how to manipulate fueling strategies to optimize performance and metabolic adaptations.
The benefits extend beyond simply burning more fat during a ride. Fasted training can also improve the body’s ability to metabolize fat at rest, contributing to long-term improvements in body composition. This is particularly appealing to cyclists looking to shed excess weight or improve their power-to-weight ratio.
However, it’s crucial to listen to your body and adjust the approach accordingly. If feelings of hunger or discomfort persist after several weeks, it may be a sign that fasted training isn’t the right fit. Individual responses vary, and what works for one cyclist may not work for another. A recent post on Reddit from highlights one cyclist’s experience with intermittent fasting, combined with cycling and weight loss, demonstrating a personalized approach to nutrition and training.
fasted cycling is a tool that can be used to enhance performance and improve metabolic health, but it requires careful planning, consistent implementation, and a willingness to adapt based on individual needs and responses. It’s not a magic bullet, but rather a strategic approach to fueling that, when implemented correctly, can unlock new levels of endurance and efficiency on the bike.
