Are You a Sugar Burner vs. Fat Burner Cyclist? Here's how to find out and what to do.

// Key topics in this episode:
- What and how do we test physiology in a lab (LT1, LT2, VO2 max, etc.)
- Pros and cons of lab testing vs. field testing
- How lab testing reveals 'sugar burners' vs. 'fat burners' at low to moderate intensities
- Why burning more fat at lower exercise intensities is metabolically efficient
- Why Time-Crunched Cyclists tend to present as Sugar Burners in the lab, and what that means for performance and health.
// GUEST
Renee Eastman is a CTS Premier Level Coach and has been coaching with the company for more than 20 years. She has a master's degree in exercise science, has worked for USA Cycling, and is a 6-time Masters National Champion.
// LINKS
Renee Eastman bio: trainright.com/coaches/renee-...
Instagram: renee.eastm...
What is Lactate Threshold:
trainright.com/lactate-thresh...
// HOST
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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[@Cokecanninja]

I'm a mail carrier so I'm walking at a brisk pace in zone 1 for about 6hrs a day. I can confirm it has great benefits for cycling!

[@user-ug8fj8hx8w]

I love these podcasts. They're a wealth of information.. I also use the training plans from the time crunched book when I train for CA Alps/Deathride. Thanks for making these videos.

[@gerrysecure5874]

Most hobby cyclists are sugar burners because they are constantly told to eat carbs to avoid bonking. Their body never gets into the situation to build up the ability to burn more fat than 30-40%. As a good fat burner you can ride 3hr in zone 2 completely fasted because you can burn more than 50% fat and need less carbs in Zones 1&2 which you can get out of your muscles stores and liver.

[@ardowz]

Great information! Im curious how would enthusiasts find tests that would tell me these or if there are any recommendations where to do it.

[@mountainmusic77]

Very helpful! Should I take from this that "Zone 2" riding is likely more beneficial (generally speaking) when 1) done at the lower end of that zone 2 range, and 2) when sugary fuels are more restricted or avoided on those rides?

[@reneeeastman1608]

Whether a little higher or lower in zone 2 is a bit individual. If I put a percent on it that might be 60-70% of FTP for most people, and yes, you don't need to fuel those kinds of sessions with high rate of carbohydrate intake. I would use the term lower carbohydrate availability and certainly not fasted training.