Fasted rides, especially pre-breakfast, producing a low carbohydrate training environment. Research showed that - when done correctly - it's beneficial for adaptations to the fat burning metabolism and its potential associated positive impacts on endurance performance.
The easiest way to do this, is to have an overnight fasting - so no eating after 22:00 (10:00 PM), until after your training ride or run the next morning.
STEP 2-DRINK WATER AND COFFEE
Your fluid balance in the morning is quite low (because of an overnight dehydration), so drink at least 500ml. You should always drink some fluid before and during the fasted training. Use therefore water or an electrolyte drink which have no carbohydrates in it.
Besides that you can also drink a cup of black coffee or an espresso. The Caffeine inside your coffee could possibly encourage your fat metabolism a little more. But besides that, makes you more alert. Which could be handy when you have to jump on the bike with half open eyes.
STEP 3- TRAIN MINIMAL FOR 30MIN - AND MAXIMAL FOR 90MIN
Train between 30 and 90 minutes. If it's your first time fasted, try to go out on the bike for 30 minutes and see how you cope with that duration first. Gradually extend the volume of the training, but don't overdo yourself. If you have more time, have breakfast first and start in the afternoon a second training session which will be training wise more efficient.
STEP 4 - ENJOY YOUR BREAKFAST
At last, you can reward yourself with a good breakfast. 'My favorite breakfast for this type of training are protein pancakes', says Remko. You can find the recipe here;
2 eggs - 1 small banana - 30g whey protein powder - coconut/olive oil - Fresh fruit
How to cook:
1. Blend together the eggs, banana and protein powder