Training & Nutrition - Fasted cardio (cycling specifically)

So I'm hoping to take things to the next level this year with my cycling, weight loss, and general fitness. As such, I'm working on a new training schedule and such. This brings me to the topic of this post: fasted cardio (and specifically, fasted cycling).

I eat approx. 5-6 times per day (usually small, equally sized meals or 2-3 moderate meals and 2-3 moderate snacks). This has helped a lot in my weight loss last year from around 225lbs to around 175lbs coupled with cycling and other efforts. As you can imagine, fitting 6 meals into a day is tough to do.

A lot of people recommend fasted cardio for a lot of reasons, and I believe in the benefits as long as you keep it limited. However, I was wondering how cycling might fit into this? Is it advisable to go out on a ride on an empty stomach in the morning? Any thoughts on fasted cardio in general?

It works in my experience.

There are (as always) a few caveats:

After about 60 minutes, the benefits dramatically decrease. You simply risk damage after this point.

A cup of strong black coffee (no milk, sugar, or anything else that has calories) seems to help the process. If you don't like java, you can try green tea. Be sure to hydrate before, during, and after.

Some trainers recommend BCAAs taken before the session to reduce muscle damage. I have NO first-hand experience with this approach but it is food for thought (pun intended).

Right now, I'm still in the strength/power stage so I don't do the fasted cardio. I want to make sure I preserve the lean muscle mass I worked so hard in the gym for. The first thing I do when I wake up is hydrate with water/juice and eat a quality breakfast. It's easier for me to maintain weight during the winter with smart nutrition. Then I use spring/early summer to get lean.

On hot summer days I often take an hour long ride before breakfast, when it's cooler. But I think this fasting cardio is a myth. If anybody has any kind of empirical evidence, or even a logical theory behind it, bring it on.

To the OP.

You will, as shown by one of the replies on this thread, meet those who claim fasted cardio is hogwash.

The best advice I can give you is, since you're interested, give it an HONEST shot. (This includes NOT overeating later in the day with the false belief that you've somehow earned it.) Then - and only then - make your conclusion.

I think it's a mistake to use the premise that since it did not work for one person it follows that it will not work for everybody.

As stated in my first reply, I stated that it works for me and the conditions under which I employ it. At the very least, this provides constructive feedback rather than a blanket 'yes' or 'no.'

As stated in my first reply, I stated that it works for me and the conditions under which I employ it. At the very least, this provides constructive feedback rather than a blanket 'yes' or 'no.'

Did it work for you due to the fact you fasted before your cardio, or did it work because at the end of a day you had a caloric deficit? And did you lose more weight from fasted cardio or did your weight loss equal your caloric deficit?

I think it's a mistake to use the premise that since it did not work for one person it follows that it will not work for everybody.

As stated in my first reply, I stated that it works for me and the conditions under which I employ it. At the very least, this provides constructive feedback rather than a blanket 'yes' or 'no.'

True, and just as true that since it did work for one person it doesn't follow that it will work for everybody. It makes no difference if it seemed to work for you, because there are many reasons besides "fasted cardio" that you lost weight. Only a controlled trial with random selection of subjects will "prove" that it works.

BTW and not that it matters, the term "fasted cardio" doesn't even track grammatically. I think you mean "fasting cardio".

Thanks for the replies, guys. I'm just going to try it out and see how it goes. My schedule is so hard to make these days. Still working on recovering from ITBS and have a ton of stretches and strengthening exercises to repeat all day.

Fasating or not, the most important thing is to be sure and consume something balanced within an hour after the ride. You need repair and recovery nutrition after more than pre to prevent your body from taking on a starvation metabolic rate.