Is It Better To Train Fasted? | Fasting For Cycling Explained

[@makkomise]

Fasted training (also known as commuting 25km to work and then having a breakfast :D) helped me lose 15kg of weight couple years back, so it sure does something.

[@harley_gude]

makko9000 yeah I work as a Sous chef, would do 17 mile cycle each morning and then eat at work afterwords, would drop of weight and add muscle very fast.

[@Reanimator999]

@@harley_gude Basically work out first, then eat.

[@The1mars1]

I only have coffee with Oatly Milk before I clock my 25km commute to work. On top of my commute at least 3 days a week I do extra fast paced laps around Regent’s Park so before work and breakfast I can clock up to 70km. Having super “sweet tooth” these morning fasted rides do keep my weight steady.

[@TalentedToby]

m l hate to tell you mate but that doesn’t count as fasted. Just the milk in the coffee will get your metabolism going. If you want to do that morning ride fasted you can still have coffee but has to be black as zero calories. Hope that’s helpful :)

[@Al.2]

@@TalentedToby I'm told up to 50 calories is fine, is that true?

Perfect mix of science and entertainment. Really love the way this tough to explain topic is being presented. Go Ollie! More please :-)

[@OllieBridgewood]

Efraïm Vink cheers mate. Glad you liked it

[@Bikerdoux]

Oliver, what a fantastic presentation you've shared with all of us. Incredible information shared in a completely accessible and friendly manner. You are a pro presenter!

[@OllieBridgewood]

Bikerdoux appreciate the kind words - cheers 👍🏼

[@andyhaochizhang]

Warrior diet, where you eat all your calories in one sitting, also known as college student diet.

[@TheraPi]

I do most of my training before the noon or early afternoon, and since recently I experiment with the 8/16 method. Admittedly, some days it turns into 9/15 but I try not to stress it too much, because those numbers are not written in stone, anyway. And on days where I decide to do late afternoon workout, I skip the fasting entirely, and refuel properly after the training. I believe the key lays in being flexible, and applying common sense.

[@tommethans7827]

Me too. I do 8/16, 9/15 and even 10/14 depending on the day. My main rule is never to eat past 4pm - I get ready to sleep at 8pm.

[@chrismacaluso781]

I've done 16/8 IF for about three years now. My window is 12-8 pm. My weekday riding takes place in this window also, so there's a little more easy access to sugars and glucose. Weekends I don't fast if a long ride is planned (100km+). And if I know I'm going to have a particularly challenging ride on the weekend, say a Fondo or something (100km-100mi+) I'll stop fasting three to four days before the ride to restore the glycogen levels in my muscles. Currently at 21 bmi and feeling great. The key to all of this of course is whenever you decide to eat, should be a high quality diet. Personally for me plant-based works best but do what's best for you. And great intro vid, I love Ollie lol

[@olamarvin]

That bowl of Haribo triggered me like a Pavlovian dog.

[@jonkennard8272]

😅

[@inspiredtotired8369]

The 5 2 Diet explained: Only eat cake and chocolate at 5 (mins) 2 (to) the hour, each hour, every hour. Stop whilst asleep.

[@SimonAElson]

I do the 16-8 diet. 16 Oz coke and 8 chicken nuggets.

[@thomasjohnpaine8443]

Thanks for this video Ollie. I have been obese for some years now and because of your video which I first viewed about 2.5 months ago, I have lost roughly 28 lbs using a low carb intermittent fasting regime. I respect your opinions so if you seemed to think that this was a totally legit method to basically transform my health I thought I should look into it deeper. I watched a lot of videos regarding the keto diet and intermittent fasting. Most of the time I do in a 16-8 fasting window. Occasionally I throw in a 24-hour fasting day. I don't get in nearly the amount of training I would like but I train while in a fasted state because apparently it raises your HGH levels. I've definitely put on muscle while losing weight. I'm glad I saw your video because although I had heard of keto diets and intermittent fasting I never gave them much credence until I saw this video and you referencing the 40 or so studies done on it.. It has become a lifestyle now and although I miss my sweet snacks in the evening while I'm watching TV, I don't miss all that extra weight I was carrying in the horrible profile I saw in the mirror. I definitely noticed climbing hills on my bike are easier as well as the construction work that I do. Since then I found out many people I know are doing it. And almost everyone is having the success that they hoped for. Thanks again comrade and keep up the great videos.

[@teunluijbregts2533]

Being a type 1 diabetic, this really does not sound like a good idea for me.

[@zwiftrogue3938]

You are correct, being a type 1 diabetic you need to be more careful. This is not to say that you need to eat 6-8 meals a day. If you are able to eliminate the foods that increase your blood sugar levels then you can try 2-3 meals a day after a period of time, and then see if those meals can be placed in an 8-hour window. Any change in eating protocol will need to done slower and with plenty of testing to see how well it works for you.

[@chinboy66]

James Helm nope

[@well_as_an_expert_id_say]

I'm type 1 as well 🤟

[@JesusIsLove7777]

When did he say this is for diabetics? He never said he’s your doctor. 😂

[@robertwalkerdine1178]

I've been doing IF for 3 years now. I generally eat around 12pm and all my rides are done early morning. I have found I have no problem with energy levels etc, but I do have a couple of gels for anything over 40 miles ( I have felt like I'm about to bonk doing 50 miles fasted before). Excellent for weight loss as well and I'm now at a point where if I do eat and then ride in the afternoon, I fell really lethargic and slow LOL. Excellent video

[@hiimjonpaul]

Man - ive been having a hard time having any energy to hill climb early morning and i always eat at 12pm as-well ... hmmm

[@StanislavGrabchev]

It sucks, but if you wanna get slower and damage your metabolism in the longterm, yea sure👌. I've done it for a year and it was my worst year fitnesswise. If you wanna be mediocre, always think about how much food you should eat and be unhappy go for it. It is ok for fitness or whatever, but endurance sports, no thanks.

[@Bayo106]

this is the truth right here. only idiots with no experience fasting will say otherwise

[@jbo2607]

I have done several 100 mile rides while fasting. Obviously one would need to build up to it. Also, I was able to do extreme high intensity while fasting. After some of those 100 mile rides, I was able to keep the fast going for 20+ hours. If longer rides are your goal while fasting, make sure you have zero calorie electrolyte drinks! :)

[@theoriginalstoney]

References to scientific material? No conflict of interest? Even including the counter arguments? Concluding it might not be for everyone? What kind of crazy journalism is this?????? There are a few out there who would be wise to pay attention to this. Great work, guys 😀

[@stephennaylor6662]

Eating bacon and eggs isn't going to make you a better cyclist 🥓🥚😂 you can't train to your potential on this stupid fasting diet, just eat low fat, high carb for the win 👍

[@luckcorner4839]

As a muslim when in ramadhan for a month fasting, if you train constanly (or just ride during fasting) and after ramadhan and back normaly (no fasting) you will get some improvement when riding

[@Bayo106]

bollocks

[@connieback7577]

I think the important thing here is your performance suffers if you aren’t properly fueled for your ride. I hate when somebody on my ride is holding me up because they thought they’d use the group ride as their diet aid. I’m out there to maintain an overall level of performance to keep myself healthy for the long haul. If someone is willing to host a no-drop group ride you should show up prepared to give it your best.

[@chrismarks6483]

When is Ollie going to get his own science programme on mainstream television he would be great

[@ΘάνατοςΧορτοφάγος]

Intermittant fasting...aka calorie restriction. Who'd have thought calorie restriction makes you loose weight, and that lising weight improves your health and blood markers.

[@jobacuda4472]

The two are not the same thing. Calorie restriction alone causes a drop in your basal metabolism, lowering calorie burning. Fasting maintains your metabolism.

[@ΘάνατοςΧορτοφάγος]

@@jobacuda4472 cool story. But you will have to calorie restrict to loose weight...

[@chinboy66]

Jobacuda “Fasting maintains your Metabolism” hahahahahahahahahahahaha

[@Bayo106]

@@chinboy66 lol right. Fasting obviously slows metabolism

[@joshburg09]

I’ve been doing 60-90 minute interval and hill workouts before breakfast, 3-4 times a week and have lost about 40 pounds over the last 4 months. I had plenty to lose, but training fasted has been great and I always seem to have just enough in the tank for hard efforts. I do bring a gel in case I go overboard and bonk.

[@hiimjonpaul]

Do you ? So, are you doing a 16:8 or something ? Im trying to get the timing right. to be fueled for a ride. Or not fueled but strong enough to do it (which has been hard)

[@patrickthefourfours8364]

Anecdotally I've found that cycling fasted makes me go faster.. I feel as though my muscles are more engaged and I weight less on the bike

[@MrDfmcos]

I normally been doing "fasting" without knowing it. Last year was the year I made more kms of cycling and felt better on the bike. Just make sure I fuel during my ride according to needs. Up to 2 hours ride, no fuel needed. Longer ones, always take something. Works for me so far

[@thirstisr34l]

Definitely revisit this. Maybe do some tests with the crew especially with some being adapted to using fat as energy instead of glucose.

[@myNamezMe]

Found it sufficient to eat just after a morning walk or bike commute to work, instead of before.

[@Solarsystem50]

Like me, most of your viewers are already "enthusiast", this is the king of content that I am looking for. The fact that you are objective and not selling a "diet" make is quite nice and instructive. I am done with the comparisons between gravel to road bikes :)

[@alexhoffmann9140]

I do intermittend fasting since 5 years and i have no problems at work or during my rides. it works great. During the off-season I adopted it and i am stretching the fasting interval up to 20 hrs a day. It is a great way to control your body weight. if you are interested in additional research, here is a link to the NEJM article which was published a few weeks ago: www.nejm.org/doi/full/10.1056/NEJMra1905136 Cheers Alex

[@angelo16d28]

I'm 52 and it helped me loose stubborn 10lbs. good to just use as another tool in the tool box as far as getting fit and staying lean

[@normhanson981]

Thanks, I don’t think you need to IF , you are enviously slim, you lucky fella.

[@Bluesman2509]

Sorry there is just no way you are going to improve your FTP with faster riding - Z4 and Z5 intervals cannot be done without carbs!

[@jonburnell532]

I did I.F. a couple of years ago for a couple of months and lost quite a lot of fat, I was eating to a calorie target too. However, I felt tired all day, couldn't he bothered to train and struggled to focus at work. I still eat to a calorie target but feel so much better throughout the day eating normally. If you dont try it though you dont know how you'll cope, we're all different and we have to fit these things in around our lifestyles to.male them achievable.

[@joeweiner7570]

I’m a biker and I do IMF and Keto for three years. It has done nothing but help my cycling. No more bonking !!! Fat adapted bikers don’t bonk!

[@snubzilla]

Also helps those T1D riders like me

[@andrewbird96]

I can confirm this. Did 24hr Fasts (only eating an evening meal) around 1000-1500 calories a day. went from 208lbs to 165 lbs in just 4 months. Ive now maintained 165lbs for another 4 months relaxing the fast a bit

[@steviedieselblood334]

Andrew, how are you getting on?

[@andym28]

I did a 14 day fast. No issues as long as you take potassium salt etc.

[@CyberScott86]

You mean omad?

[@UrbanFishing-MTB]

So do you still fast? Even tho you already lost so much weight? Im around 111 to 120lbs and im not sure if i want to fast. Im not trying to lose weight. Just trying to see if what can my body Do while fasting

[@andrewbird96]

@@UrbanFishing-MTB try it. I fast maybe a couple times a month now. I enjoy food and my current training (building muscle) I eat more. You’ll only lose weight if you eat less calories. The 24hr fast itself will not make you lose weight. During your eating window consume your set daily intake and you won’t lose weight. A training session fasted is 100% doable, even a morning crit race. A 3-4 hour hard ride is not haha. You might find you flip your training sessions to the morning. I do a lot of strength and weights now and trying to do that fasted can be tough.

[@mouadtaha]

I believe Islamic fasting could be better though seems scary for some, fasting from sunrise to sunset, no meals no water no sexual activities.

[@noelarmstrong1917]

I've been doing this for 2 years now and lost around 20kg. I have built up to 20 hrs fast and 4 hr eating window, in effect one meal a day. I can train in fasted state no problem, regularly do 40 odd miles on black coffee only. Main benefit - no longer need to use small chainring ! Eat quality food, avoid processed food. I don't agree that you need glycogen to do intensive training, you will loose more weight if you train intensively in a fasted state.

[@Lillee1969]

I’ve been intermittent fasting for 5+ years. I do 16/8 daily as it fits into my workout routine. Highly recommend it

[@chinboy66]

chongly 16/8 is not intermittent fasting, it what people used to do before 24/7 access to every piece of food known to man

[@cachaoni]

Oliver your last statement is complete right ... Ketos, Intermittent fasting, or whatever is decided, just need to stick with, that is, unfortunately, the hardest part of any diet plan is the self-discipline to do so.

[@conan_der_barbar]

hahaha I need a GIF of Ollie researching

[@freewheels7544]

@@michaelleifels2004 namaste Michael san

[@maxanderson2925]

Michael Leifels vielen Dank und muchas gracias amigo

[@AndySaiden]

I see so many people who only read the benefits and basically leave all the information Ollie lists out after 07:27 and then complain about how they are not getting faster on the bike.

[@djbusters]

Absolutely brilliantly explained the most misunderstood topics. Thanks! :)

[@matthewmigdalewicz5974]

What about when you bonk on a ride because you are fasting? You'll have the break the fast or die in the middle of the ride?

[@stuartshelley18]

Yeah....umm.... Although this is true have you ever tried cycling or doing any activity on zero carbs available??? Basically you'll bonk straight away. It takes a while for fat to turn into ready available energy. Great science but not for meq

[@adampancechowski5965]

I fast 1 month in a year, typically 18 to 20 hours and in that month I have no problem getting to 5% body fat (77kg as a tall rider), I do not notice much power loss just the training sessions tend to be bit shorter and more deliberate in nature about 1h or 1.5h before eating. Despite that I have increased my FTP from 250W to 283W in a year and my 100 mile ride from 16 to 18mph. I also find that right after my fasting month I dont bonk that easily and can hold a higher power for longer. I am not trying to explain any of it, nor will I tell ppl to do what I do. These are just my observations based on stats.

[@KenSmith-bv4si]

Hi Ollie , Ken here , thankx doing the resreach and the video . I practice "intermittent fasting" in the warmer month of the year , because if I lose any weight in the winter I get to darn cold , so I stay fat . When I stop eating at 1800 (6pm for the Americans) I go to a yoga class which helps keep my mind off of food (oh deer gawd I lover food) . Once I get down to my best yogi weight , I fast 3 maybe 4 times week till winter .

[@lukecrowther8130]

ALL the GCN presenters are great BUT ollie is the best!

[@KeithRobertson57]

Wow, great there are so many low carb / keto / IF people commenting. So I’m not the only one 👍🏻 Works for me. Been Low Carb / Keto for almost 4 years now, will never fuel any other way. So easy to stay lean and strong. I do most of my rides without eating on the ride itself. Quite strange riding with sugar burners, they have to keep stopping to throw lots of sugar down their mouths 😵. Apart from riding benefits, health is good too. Blood lipids perfect and low blood pressure, low resting heart rate, etc, etc. Basically, if you are insulin sensitive you are less likely to suffer from all the modern non-communicable diseases of stroke, diabetes T2, heart attacks, dementia, etc...

[@butlerssecret]

Hunters would have snacked on nuts and berries throughout the day and then feasted when they returned to camp/village/cave so your not entirely correct but I understand the origins of the names diet plan. Use cinnamon to balance insulin levels effectively. Mice wouldn’t have been subjected to the stresses that a cyclist is but I appreciate the point.

[@tatokutalia]

Love that you did this video. I've been doing 16:8 IF for 9 months already and dropped 13kgs of fat, got the massive bump in fitness performance and overall health.

[@hiimjonpaul]

While cycling ? - Im trying to figure out how to intermit and cycle a solid 500meter hill in the morning and the timing of it all

[@ronbyers9912]

I have been thinking about intermittent fasting. I have been wondering if you can combine it with cycling. I like to ride in the morning. If I go to a 16/8 pattern I will ride between hours 12 and 13. I have a hunch I will run out of energy. If my rides aren't too demanding that might work, but I can guarantee you I will be hungry at hour 14. On the other hand, I know from long experience that cycling alone won't help me lose weight.

[@darrylhuculak4996]

I tend to fast during the hours between breakfast, lunch and dinner. Oh, and while I sleep. Never felt better.

[@nicolemitsi]

No thanks. I get all those benefits from a whole-foods plant-based diet and I get to eat when I want and how much I want - no starvation or 'eating windows' and stay race lean all year round. Also women should be cautious with IF - many reports of hormonal imbalances and amenorrhea (loss of period) with this style of eating (most likely due to under eating - restricting yourself to a strict time window for eating each day is just another way of restricting calories and for some can trigger disordered eating patterns).

[@KVandendriessche]

I have PCOS and struggled with my weight. Two years of keto and IF and I’m down 85lbs. I routinely race fondos and never bonk. I highly recommend these methods if you’ve struggled.

[@MrBJPitt]

I was eating a rubbish diet. But then I did (insert any method of actually taking care of what you eat) and I lost weight! My way is the best way, and obviously healthy.... See this way too much in comments, people prefer to ignore the simple eat healthy method that involves eating more fruit and vegetables.

[@zwiftrogue3938]

Eating more fruits and vegetables may be a more healthy way to eat for some. Others, eating fruit gives them too much glucose in the blood and increases insulin higher than it should be. Others need to eliminate many vegetables as they have become sensitive to the naturally produced poisons that plants make to protect themselves. So you have done the same thing you say you see too much in the comments, "My way is the best way".

[@MrBJPitt]

@@zwiftrogue3938 you are spouting an opinion based on many false facts. Vegetables don't have "poisons". This is exactly what I'm talking about, ideas that are based on pseudo science lies. Like you have just repeated....

[@zwiftrogue3938]

@@MrBJPitt You are correct. I misspoke. Vegetables have natural toxins and if this is opinion based it is the opinion of the WHO. I know, they aren't the greatest source, but a source many people listen to.

[@MrBJPitt]

@@zwiftrogue3938 and humans have organs that deal with all the toxins from vegetables....

[@zwiftrogue3938]

@@MrBJPitt Thank you for your input.

[@kipstockton426]

I literally had a discussion with a physician last night who does Diabetes research .Whom better to understand the role of insulin in our bodies .He stated quite clearly , unfortunately ,that fasting is just one more fad .Moderation in processed foods carbs and exercise well always be your best bet

[@orbifold4387]

Fasting is a fad that has been around ever since humans started walking on this planet.

[@JonCannings]

🍺

[@chemistry9942]

yes

[@yspegel]

I do IF for a year now, 20/4 version. It's great for HGH release. Today I did alpe du zwift 2 times in row fasted(20hours), first time 290watt(my FTP) average, time: 49 min second time 55 min... I also do not consume anything but water during the ride. Interesting part is, one month ago my FTP was 235watt! I ALWAYS train fasted.

[@srbjbt]

I also drink only water during ride, but i add a bit of lemon juice and a pinch of himalayan salt ;)

[@Reivaj8703]

IF and a plant based diet is the only way. I'm on a 16/8, sometimes 17/7 or even 18/6, it is all dependant on my schedule. This has afforded me to live a vibrant and healthy lifestyle. Soreness is minimal at best when I workout (running, bike riding,, HIIT, etc...) and my blood work is better than I was at my teens which is the most telling. Former dt-2 that a plant based diet made non-existent.

[@TheArcass]

Good video! For me running fasted works but for the bike a really need to eat first.

[@spinspinbaby1531]

You can do it I just drink 2 shots long black with 1 teaspoon of sugar and i can survive fitst 50~70km

[@clawdawg7248]

It does take time, and discipline, for the body to prefer fat as fuel over glucose. It does not happen overnight.

[@chinboy66]

Zen Paul depending completely on what you ate and your energy expenditure the previous day

[@chinboy66]

Clawdawg the body never prefers fat over over glucose as fuel! The lack of available glucose causes your body to attack its own fat storages to provide the energy for it to function. If you are overweight, this is a sustainable process up to and until, you deplete that storage. Your body will actually attack your own muscle storage as much as fat as it is simpler to break down the proteins in muscle than fat. Weight is not weight and body composition has more to do with health than actual weight

[@Bayo106]

same here

[@NOK2014_Corfu_Activities]

The benefits of fasting and training I saw them 1st time 10 years ago after a religious fasting 50 days period prior to Easter. [ Well that type of fasting helps you with the food addiction even after Easter, even though there are more fasting periods after Easter, like the Apostles period middle of summer (30 days mostly), Virgin Mary's fasting in August (15 days), Christmas (40 days), Wednesdays, Fridays every week, prior to commune [almost 16 hours as you say] ecc.] Any ways by fasting I met best athletic performance and achievements I couldn't think they could be done without "normal" eating. Fasting prior to a run, swim or gym, or cycle are taking you to the top of performance and of better endurance by burning better the fat. The organism learns to burn faster the fat (in the very 5 min of a physical try) instead of waiting for some food to be dropped in from he mouth. So maybe in the start if you are not used you might feel "empty" of energy or dizzy. But with time everything changes. The only problem is to keep it that way for as long as possible. Even at the best, if you control food, you might get to not control something else. See, passions are connected some how. If you smoke and you quit, you start to eat a lot ecc. Your mind and soul try to fill the gaps of a abandoned passion. Eating much is one of those passions. So if you try to abandon it , something else might come up. For sure when you fast periodically in your life, at certain point you will get to know the situation where a "feeling of hunger" will not have to be connected with eating. They get separated and distinct. In other words, hunger will not constrict you to eat. And thats a level of freedom you get. So good luck with it! P.S. If prior of training you "need" to eat, look at your belly and if it is big think: I have already energy in there. I do not need to eat now.

[@ocubex]

That opening shot of eggs and bacon got my mouth watering...

[@KetzalSterling]

I'm 45 and in year 2 of IF (intermittent fasting) and cycling. I ride/train 10-12hrs a week. I road race and have great results. I've tried many protocols. It's a game changer for me. Faster and leaner overall. Dropped the final kgs of body fat I've struggled to lose for years. Usually use 16/8 to 20/4 protocols. I periodize this based on the intensity and length of training sessions. Basically, weekdays anything up to 80mins Sweet Spot, I stay fasted till lunchtime/dinner. Long hard Saturday rides I fuel before, during and after. Sundays, longish Z2 and back to fasted. So fasted 5 to 6 days a week. One fueled day. It's important you still eat a healthy diet and watch your calorie intake when eating. It's not a licence to binge. Essentially, IF is the best eating pattern I've used in a lifetime of experimenting across numerous sports. It's not for everyone, but definitely an incredible tool to use during base training for the first quarter of each year.

[@OnzaRob]

I was really interested until I saw John drinking Tribute Ale.....all I want now is a pint! 😆

[@Ystadcop]

Agreed. Being on this ridiculous "dry January" nonsense, when I saw that I would've strangled my own children for a pint.

[@alastairgain4924]

I started 18:6 fasting 6 months ago which means skipping breakfast and lost 9kgs and even gained energy, feel lean and so much better for it.

[@brickclickcat2893]

Yup, bike or run for 1 hour + in the morning on empty stomach, don't eat until noon, 4 times a week, eat reasonably for the rest of the time, watch the fat melt away.

[@ironbarkdesign]

I've been keto for eighteen months and now prefer fasted riding, happy up to about 5-6 hours in the saddle. Also lost 25kg. I generally eat in a 4-6 hour window.

[@JoelsTastyRide]

This is amazing! What results!! Hard word though is required for sure, youve done well mate!

[@MrBJPitt]

5-6 hours in saddle riding below lower threshold is easy, it's the fat burning zone, but if you want to ride near your threshold let alone redline yourself, you will bonk big time.

[@jheichelbech]

@rob andone citation please.

[@clawdawg7248]

MrBJPitt Ha. Common myth, and not true. Granted, having the body prefer fat over glucose for energy takes time...and loads of discipline. If you’re a trained sugar-burner, requiring multiple refuels / bottle fillings on long rides, then yes, you will bonk on this protocol. After 18 months practicing what is largely explained in this video (starting in 2015) I do all types of riding fully fasted 99% of the time. In my case, I do hard group rides around Lake Tahoe - 76 miles, elevation 6,500’ - 5-6x / year. I live near sea level, and generally don’t acclimate to the elevation. I do these rides with nothing more than a bottle of water, while most others are on a feeding frenzy most of the day.

[@xaosects]

@@MrBJPitt With adaptation it is possible to do hard rides fasted. I recently did 115 miles with 10k' elevation, which included a 75 min effort at 90% ftp on a 11 mile climb mid-ride. I hadn't had any calories since the previous evening and only took on plain water during the ride. No bonk, no hunger and it was more than 2 hours post-ride before I took on any food. Just giving some anecdotal evidence of it's efficacy.

[@petervollers]

Outstanding video. Chapeau.

[@erics418]

Been doing fasted training for 25 years. When i started i dropped from 85kg to 63kg (182cm), in months. Still eating what i love (involves choc) but at different times. Stabilised around 70kg 20 years ago and hardly move. I love it but it’s not necessarily for everyone

[@howardstoudt9932]

This is anecdotal and non-scientific but it sounds like you can achieve similar results by binge drinking.

[@h31sman]

I’ve always exercised fasted going back to being a kid & not knowing what fasting was. I need roughly 4 hours to digest before hard exercise or else I’m either going to feel sick or throw up. Nothing like going on a faster ride then eating after.

[@andypcguy1]

Glad you are exploring this topic. It took me a while to adapt but now I'm one of the fastest riders in my area...according to strava.

[@harshshitole6293]

Can it help in losing the excess fat on by already somewhat slim body?

[@harshshitole6293]

Improvement of body composition?

[@adammillsindustries.]

Don’t really need to lose weight as always training. I’d rather carb the f**k up & enjoy the ride with blood sugar. Used to be a runner & club mates did this. Fasting really isn’t for everyone.

[@Bayo106]

for running it's kinda okay but cycling is big nope. and yea, I'd rather have that sugar in my system for explosive energy

[@DogFacePuffa]

Bayo106 why do you figure? I’ve done this for several years while cycling and running.

[@adammillsindustries.]

@@DogFacePuffa You must be at the top of your game then.

[@DogFacePuffa]

Adam Mills I’ve ridden 284 miles this year, part of which is a structured training plan that will peak around April 1, and have run about 20 miles. Hopefully by then I’ll be at top of my game.

[@Bayo106]

@@DogFacePuffa from mine and others experience. you can certainly be fine when cycling fasted but if you still wanna feel alive at 100km then you need to even if the ride isnt that long, explosive power doesnt exist without food when it comes to cardio. yea you can easily do weightlifting faster but endurance cardio is another thing

[@lisapet160]

Drop of glycogen storage is over exaggerated: the direct measuraments of muscle glycoden show not much depletion. Gluconeogenesis is the key word. The evolution selected those who'd be able to "fight or fly" in a fasting state, so to get some food or not to be eaten. And before that, the same evolution made us advance over other primates by adapation to less frequent meals, unlike to the apes that have to graze practically non-stop. Moreother, check old photos and street videos: try to find fat people. You'll see people who were sleeping 10hr on average, making the no-eating timing last about 12hr. That's not fasting, but giving your body time to work on fats. The recent research suggests that having 14 hrs (it's not fasting either) brake between meals is the key for not getting fat and not having Type 2 diabetes. For my fasting experience, I'll reply if someone gives a crap about it or just curious.

[@chinboy66]

LisaPet Truth is, the key for not getting fat is as simple as eat the right food in the right quantities. If you want to be thin AND healthy, exercise a little too. Obesity is as much in people’s heads as it is their guts and the corporate “more is better” existence we inhabit doesn’t help. Never seen a fat “hunter/gatherer” in my life. Unprocessed food you have to work to get seems to be the best diet of all.....

[@benws8246]

I tried to fast, but I could only slow. ☹

[@TheInselaffen]

I have just broken my fast of 10 hours.

[@hugobrown2516]

I lost almost 30lbs cycling and fasting.... Gonna keep it up in 2020. Nice work Ollie.

[@hayabusa27]

I understand all the benefits of fasted training but does anyone know the downsides to this unnatural trajning regime? my cousin did this for years while he certainly lost weight and gained all the benefits he ended up with permamnent damage to his stomach with ulcers. You can't expect the body to hold up forever in a fasted state during training all the time. What I find ridiculous is nobody is talking about the risks of this habit. Its horrible

[@stahmedpendragonguinevere2711]

Brilliant video thank you mate!

[@theaveragefit9049]

Great that you enjoyed the video as much as we did. We are documenting our ironman triathlon journey and just posted a video recently on how fasted training can be beneficial! Hope that information can be of help! :)

[@simonstucki]

nice video! absolutely worked for me for weight loss, I lost about 17kg (from 90 down to about 73) in maybe 1.5 years (started 2.5 years ago, but in the last year my weight hasn't changed much anymore) without changing too much what I eat. but I do eat more fruits and nuts (usually eat a big bowl of fruit and nuts every day) but also at the same time I didn't think twice about a second (actually maybe more accurately a forth or fifth) piece of cake or cooking with lots of oil and fat (however I have recently decided to reduce fat and sugar). also I have been on a vegan diet for a bit more than 4 years, not sure if that matters but just to give you all the data.

[@ShredGeek]

So with an intermittent fasting "schedule," how would someone work in some higher intensity workouts (aka Sufferfest?). Is it possible to do the workouts DURING the window of time where we are allowed to eat so we can fuel the body? And on recovery days.. maybe do the workouts whenever.. since we would rarely go beyond Zone 2 and likely not need the extra "nutritional support." Or is my logic faulty here? Thanks!! Love the channel!!! It's not guitars but bikes are my second love!!

[@STR33TFIGHTERz1000]

Alternatively get in Greggs and face plant a Steak Bake with Yum Yum chaser.

[@vitorvilasanchez]

I'd love it if you guys shared the references used in this video

[@emilfunkvang]

90% of this video is just explaining fasting, 9% is telling you that fasting is not useful for cyclists and 1% is just "everybody is differet" The science of fasted cardio is pretty clear and has been so for decades - it's NOT better...

[@OllieBridgewood]

@@XX-is7ps my goal is not to push either, but to explain them. I state in both videos that high intensity requires glycogen!

[@michaelking4578]

If it sounds too good to be true it probably isn’t in fact there’s much more truth out there than this. When you start adding more time into your fasting you will see exponential changes. And if you cut out all fructose which includes alcohol and eat meats that are grass fed instead of corn fed he will have a complete body transformation. I did.People thought I was crazy before and then after people were asking me what happened to you? My skin changed I am muscular, lean vascular beautiful on the inside because all the visceral fat was burned up as fuel. I never starved myself. I never starve myself because I was fat and my body ate the fat. It’s so simple and it’s free. Just don’t eat. It’s that easy. But it ain’t easy.

[@intoafrica5241]

Fasting is for RELIGIUOS purposes ...not for you cycling bunnies

[@RigoVids]

Temporary changes, the long term changes in these factors is mostly due to dietary changes caused by lower day-long appetite.

[@EnligUlv]

If you’re not on the road to being fat adapted on a daily basis, this is dumb. Most who train fasted are only setting themselves up for a massive feeding frenzy afterwards. I’ve only known one individual who successfully achieved this during the three years I knew him. He’d ride 50 miles to our short 120k brevet, and afterwards ride 50 miles back home (Denver Area) - all without eating during the event. All he would ingest was salt water. While I snacked in Cliff Shot Bloks, he snacked on his own body fat stores. Now he could’ve been choking down convenience store hotdogs on the way to and from the brevet, but I trust that he was honest about it all…naw, he was probably pulling of an elaborate hoax on us…

[@mattcastilloux6286]

When I fast I get super light headed, things spin and feel like I’m gonna pass out. I don’t do it

[@emmanuel-in-greece6954]

It may be a symptom of sugar withdrawal. Start by removing highly processed food and sugar from your diet. You will then switch to more of a fat-burning mode making fasting far easier.

[@well_as_an_expert_id_say]

You aren't drinking water

[@jerrygordon8103]

Endurance Athletes May Have More Arterial Plaque. That is because of the glucose consumed to "fuel" their rides. There are no essential carbohydrates. Insulin is a storage hormone. If your goal is to lose body fat, Insulin keeps fat locked in. Food is NOT fuel. It slows you down. Ride On (an empty stomach)!

[@treyquattro]

Ollie's facial expressions are brilliant, especially the one I'll call "Office Hero". And, yes, fasting and calorie reduction generally is good for weight loss and longevity, just got to beware the ketosis.

[@MVProfits]

IF works, big time. But it's not a commandment from the Heavens, just a tool. And for cycling... it kind of sucks. Just like a hammer can be wonderful, but not for everything. You can use IF during the off season, when you don't ride, etc. I think it's good to reduce our insulin response, as during cycling season we are constantly carbing up, every hour or more while riding. So it's good to "reset" our insulin, leptin and all that once in a while. But for performance, cycling and IF don't mix unless you ride late during the day.

[@andyhaochizhang]

A suggestion for these types of videos: put your sources in the description, make your videos more credible and also allows others to fact check.

[@ricodelta1]

Check out KZbin channel low carb down under. All credible scientists that advocate fasting and low carb diets. Basically backs up everything said in this video

[@dewindoethdwl2798]

I just get bonked early. My preference is to eat carefully all round, not go for depletion whilst riding as I want to enjoy the ride, not risk hitting the wall. However I do see people making the error of “awarding” themselves a slap up meal with more calories than they’ve used. It always seems followed by a complaint that cycling isn’t helping them get their weight down! It’s simple physics, more energy out than in leads to weight loss. Just don’t overdo it and damage your overall health. Don’t overlook that the pro’s are in a state of “managed ill-health” when operating at their peak in the racing season. We don’t have the same monitoring and support so be thoughtful and careful. Think a healthy life, not just for next season.

[@swites]

Why bother ? Just eat a good clean diet full of fibre, fruit and vegetables and lean protein sources(I prefer plant sources like legumes). Avoid foods high in carbs and fat together as humans can eat way more calories in this form(cakes pies chips biscuits cream donuts burgers fast food) than they can in either just sugar or just fat (see how many plain boiled potato's you can eat vs the amount you can eat chopped up and fried in oil- not forgetting to add up the extra calories contained in the oil). In other words eat foods low in calorie density but high in nutrients. Just makes it very hard to overeat calories this way and get fat. I've done this for 25yrs and have a bmi of 21. Measured at under 8% bodyfat and my total cholesterol is 135mg/dl. Excellent kidney liver function and blood sugar. Not bad for a middle aged man who eats as much as he wants when he wants and never restricts. I just choose good food options 80 to 90% of the time and keep active. Simple. All this eating this only at this time etc etc is such an unnecessary chore. Eat the right foods to start with is much easier and more sensible. First of all sugar goes to top up your glycogen stores you use up from activities during the day. Once this is full and you've balanced your calorie intake and output any extra fat(energy) you eat is converted straight to bodyfat at a cost of ~4% of its calories. Extra sugar your body doesn't need is converted into bodyfat with a cost of ~25% to 30% of its calories in the conversion/absorption process. The body can get rid of extra sugar by raising bodyheat when you sleep or example. Sure some of it is converted to bodyfat but much less than people think. Just don't destroy your insulin sensitivity with the typical western diet full of sugar and fat together. The extra fat reduces your insulin sensitivity( cells stop responding to it) and the excessive sugar then overwhelms a system that can't process it or convert it properly to energy. Why do people think one of the best ways to counter type2 diabetes is to reduce bodyweight ie bodyfat in any way possible?

[@Th3Toppi3]

A word of caution.......There is evidence to suggest that training while fasting is becoming increasingly responsible for early onset Osteoporosis in cyclists.

[@jojojo8835]

1:40 and 2:15 so the British Summer Ramadan fast and the Yom Kippur fast🤔 so if it were that good for performance the pro scene would be dominated by Jews and Muslims. Or would be if we could get small enough bikes😂.

[@eudardopadilla7093]

6 months now at 55 yo. My best effort up a 25 km climb from 2000 m to 2850 m had been 10 years ago, about two months ago i broke that record by 2 minutes under identical physical and environmental conditions. Trick was to have a good breakfast 8 am, and have a great meal 3 pm, and that is it. I see better, i hear better, am more focused, stronger faster and with a better state of mind than 10 years ago.

[@tomstricklin3409]

Until I’ve achieved 10% body fat, I won’t need any glycogen, I’m burning ketones and fat

[@krsvbg1989]

It worked for me. I started a little over 6 months ago, and I've lost nearly 40 pounds. From 250... down to 213. The good thing is that I could eat what I want. The bad thing is that I had to deal with skipping dinner... My window was from 10am to 2pm. I ate anything and everything I could... but come dinner time... just water! It was tough.

[@chinboy66]

Kris Vladimirov you would have achieved the exact same thing by spacing out those calories over 24 hours and continuing to train. All you are doing is eating 24 hours worth of calories in 4 hours. Glad it’s working for you though 😊

[@krsvbg1989]

@@chinboy66 That's easier said than done. "Spacing out" calories is difficult when you're planning WHOLE dish meals. It is much more convenient to eat bigger breakfast and bigger lunch and simply skip dinner. It lets my body feel light to rest at night. No snoring. No heart burn. Just hydration and comfort.

[@rebecca4958]

Love GCN but is anyone else finding all the Zwift interruptions quite annoying? They are very repetitive and disrupt the enjoyment of all videos. 🥴😝

[@kaydownes2549]

Pushing that cake away... sacrilege!