I Tried Intermittent Fasting While Training Hard on the Bike

Intermittent fasting has become a widely discussed topic in health and wellness circles, extending beyond dedicated fitness communities to capture the attention of many. This approach to eating, involving cycles of voluntary fasting and non-fasting, gained traction last summer when a cycling coach shared his positive experiences with it, specifically noting improvements in power output. This prompted a cyclist struggling with overheating during long summer rides to explore the method further.

The Challenge of Heat and Carbohydrate Dependence

The initial motivation stemmed from a realization that the body’s preference for carbohydrates as a primary energy source can contribute to increased body temperature during exercise. Consuming a carb-heavy breakfast, for example, can elevate internal temperature, potentially exacerbating discomfort during warm-weather rides. The cyclist sought a way to mitigate this effect and improve performance.

Did You Know? The cyclist in this account was riding approximately 300 miles per week, in addition to playing volleyball and strength training three to four times weekly.

Research and Expert Consultation

Before implementing intermittent fasting, the cyclist engaged in extensive research, drawing from online forums, YouTube videos, articles and podcasts featuring medical professionals. Recognizing a strong carbohydrate dependence, the cyclist consulted Sean Hyson, editor-in-chief at Onnit, a nutritional supplement and fitness equipment company. Hyson advised prioritizing adequate carbohydrate intake for workouts and closely monitoring nutrient levels to avoid deficiencies.

Implementing a Personalized Approach

The cyclist opted for a 15- to 18-hour intermittent fasting schedule, supplementing morning workouts with liquid, no-carb calories to maintain energy levels. This approach was tailored to a demanding training regimen that included cycling, volleyball, and gym sessions. During the eating window, the focus was on consuming whole, nutrient-rich foods to support recovery and prevent caloric deficits.

Expert Insight: Adapting a dietary approach like intermittent fasting to a high-performance athletic schedule requires careful consideration of individual needs and a willingness to adjust the plan based on observed results. Prioritizing nutrient intake and listening to the body’s signals are crucial for success.

Initial Challenges and Gradual Adaptation

The initial weeks proved challenging, as the cyclist’s body was highly accustomed to utilizing carbohydrates for fuel. Starting with a 12-hour fast, the duration was gradually increased to 15 hours over three weeks before being able to complete a long-distance ride while fasting. The supplements taken during the fasted state were considered important for retraining energy systems without sacrificing training intensity.

Impact on Different Activities

While intermittent fasting didn’t significantly hinder performance in beach volleyball, likely due to focused concentration during games, morning weightlifting sessions were initially affected. The body craved carbohydrates for fast, heavy movements, resulting in reduced strength. However, by shortening the fast on lifting days and consuming food beforehand, the cyclist was able to maintain workout intensity.

Observed Benefits and Long-Term Adjustments

Over time, the cyclist experienced several benefits. Intermittent fasting led to a feeling of lightness and improved power output on the bike, with reduced instances of “bonking.” The body became more efficient at utilizing fat for fuel, and even small carbohydrate intakes provided sustained energy. Riding in the heat also became more comfortable. Cravings for sugary foods and drinks diminished, leading to more controlled eating habits.

Physically, the cyclist experienced some weight loss and a reduction in waist size, though this wasn’t the primary goal. The focus remained on retraining the body’s energy utilization and improving overall health. After the initial summer period, the cyclist adopted a more flexible approach, adjusting the fasting window based on daily schedules, and circumstances.

Future Considerations

the cyclist will continue to refine their intermittent fasting approach, further tailoring it to their training and lifestyle. They may experiment with different fasting durations and meal timing strategies. It’s also possible that others may explore similar strategies, adapting them to their own needs and preferences. However, the success of such an approach is likely to depend on individual factors and a commitment to careful monitoring and adjustment.

Frequently Asked Questions

What prompted the cyclist to try intermittent fasting?

The cyclist was motivated to try intermittent fasting after their coach raved about its benefits and they were struggling with overheating during long rides in the summer heat.

What advice did the editor-in-chief of Onnit provide?

Sean Hyson advised ensuring adequate carbohydrate intake for workouts and closely monitoring nutrient levels to avoid deficiencies.

Did the cyclist experience any negative side effects?

The cyclist initially experienced some “hangry” moments and struggled with strength during weightlifting, but these were mitigated by adjusting the fasting schedule and supplementing with nutrients.

Considering these experiences, how might you approach experimenting with a new dietary strategy to optimize your own athletic performance?