Fasted Triathlon Training: The key to a race break though?
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- čas přidán 12. 07. 2024
- Is Fasted Triathlon Training the key to a race break though? After a triathlon bike training session with Patrick Lange, Lucy Charles, Reece Barlcay and some other professional triathletes, Triathlon Taren has some new insight on fasted Triathlon Training and when to take nutrition and calories during a triathlon training workout.
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I was so happy when you said (roughly not quoting) 'dont recommend serious fasting protocol for women'. So happy. I have recovered from anorexia but sometimes still struggle with relapsed of bulimia. I find triathlon helps me keep my nutrition down cause I want to perform. I find triathlon. Is helpful for me. I work with a therapist still to this day but try make sure I don't use exercise for anything but positive reasons. I know this is off topic but sometimes people suggesting fasting etc scares me because it makes my brain go back there
I’ve fallen to the risks of fasting. Crazy mental health issues that have never affected me before - anxiety, depression - unable to sleep, racing heart rate. (8 hour feeding window) while ironman training
All went away when I resumed normal patterns.
Not saying it doesn’t work - just be careful as taren mentions
Thank taren! Rocking it as always
Hi Taren! Here is an idea. Recovery is as important as training in order to improve your performance, and these days the researchers focus on the different recovery methods instead of better training plans (with a better recovery you can implement more workload to your planning). So, why don't you make a video (or a bunch of them) about the different recovery methods?? You could include massage, compression, cryotherapy, active recovery, sleep hours, electrostimulation...(there is tons of methods, for many different budgets)
Keep up with your videos, I find them interesting!
I recommend you do some more research on intermittent fasting.
Interesting topic. I often do my morning run without eating anything before. That's about 12 hours of no food and it works very well. Haven't tried fasting but considering it.
Another topic to adress might be when to train during the day. Long rides in the morning and max effort runs in the afternoons? What do you think?
Lots to take in here TT, good stuff!
appreciate your sensible approach to fasted workouts.
Great topic! Thanks for discussing it. Might be a good idea to recommend a dietitian and/or family doctor if people are unsure about trying this technique. Keep up the great work!
Don't most of us already do intermittent fasting? I mean a 12 hour feeding window would be breakfast at 7 am dinner at 7 pm.
I started fasting 4 years ago it was tough at first, after 2 weeks i was hooked i felt so good more clarity in my head in the morning.
Before I was eating all the time and was always hungry, i wanted to loose a bit of weight. I have tried 36 hours 2x a week it worked but i was miserable,have i tried 16, 12 hours, finally i do 14-15 hours this is what works for me. I know if i work out fasted in the morning it’s perfect for cardio, but if i do free weights i have no energy, and i am way less strong and i push less. So if i need to do weights i go to the gym in the aftenoon. I needed to do try and errors before figuring out what works for me. I don’t need a lot of protein to have muscles i am prone to grow them easily (my genetic i guess), however i really NEED carbs, can’t do Keto, my point here is everybodies different you need to try and adjust to YOUR body. Fasting saved me and my head😁 i can tell you i am a much more happier person now (ask my husband).Love your videos Taren and podcast thank’s for existing men 👍🏼
I’ve done fasting and lost a lot of weight. I run my half marathon races and triathlons fasted and my times have improved no end and recover so quickly
a tip: watch movies on flixzone. I've been using it for watching loads of movies these days.
@Allen Ray Yup, I've been using Flixzone for since december myself :D
@Allen Ray Yea, I have been using flixzone for months myself =)
The weight loss isn't the main goal. It's an increase in mitochondrial density and aerobic enzymes in muscle fibres, and increased localized insulin resistance in adipose tissue. Weight loss is a long-stage by product. My 2'peneth: don't do it everyday, just on days with a SSD or recovery ride / turbo session (max 60% ftp), ditch the vegetable oils particularly palm/linoleic.
So I've been fasting since i was a child. My body gets that. Switching to fat over carbs has taken some effort. I spent a lifetime living on carbs. So for the last 2 years doing keto then my own modified version. But with all the surgeries and stuff (aka 6 bypass, pacemaker) I'm not certain of the impact it has on my performance. I'm thinking this year will be a break through year for me. Thanks for keeping your mind open and sharing that openness with us. I like a journey where the others involved are open to change too... 🏊🚴🏃👴👍
Taren, can you post the link to the Ironman study you referenced ? Thx
Exactly the video I needed! I have been struggling with fasting a lot lately like do I do it or not?! I want to start training my body to use fats instead of carbs. That is why I was interested in ketosis. I might try the usual 16:8 though
You might need to dive deeper into your research mate, I think you will find that consuming 4:1 carbs to protein post exercise and later in your larger meal will effectively cancel out any progress you had made in building your fat oxidation capabilities. Carbohydrate is converted to sugar in the body and since the body prefers to burn carbs over fat because its is easier to do, your continuous intake of large amounts of carbs will continuously negate all fasted workout benefits you are attempting to achieve.
All the best mate, I love what you are doing and how you are growing this "empire" 😁
I am really looking forward to your blogposts and those studies you are referring to. I am 4 weeks into intermitten fasting ... most of the days 16-18hours fasting. When I have easy workout planned I can do it easily fasted in the morning (never been big fan of breakfast). When I have intervals planned I do them an hour after feeding window. First fasted workouts were quite difficult but after week or two it comes really easy and can not feel much difference if it is fasted workout or not. I am doing this mostly for weight loss so very interested if I am gonna be disappointed as you said.
I've seen massive benefits from the 16:8 intermittent fasting! Though I had plenty of fat to lose anyway haha..
Nice info. I plan to stick with my fruits and vegetables for fuel (pre, during, post exercise). I love eating!
Gotta do what's right for you!
What would you recommend for fasting long rides if my training plan calls for intensity within the first hour? Would it be smart to use carbs for that first hour and then use only water for the next hour and then carbs thereafter?
Hey Taren, I've been working towards better fat adaption over last six months and found i can run (recent trail run event) or cycle 3 hours fasted with water only. However, i always make sure i prepare properly in the taper to the event of minerals/nutrition/water. My observations were, fatigue was slighter towards the end of the 3 hours and there was no bonk/wall. Ice baths and cold showers are a good area of research in respect to the differences between brown and white fat. Not to mention how insulin dictates your fat burning. I may take a look at the HIM research you mentioned. Well done on mentioning the potential dangers/issues associated; as body 'bio hacking' for performance may not suit everyone.
Have you listened to Peter Attia talking about fasting?
Taren , please check out Peter Attia's work on this. Not saying you are wrong in what you are saying. This kind of advice needs to come from a dietitian or licensed medical doctor for the safety of your followers.
@@nateruby love peter attia... luv extended fasting
Peter Attia and Dom d'Augustino are gods
Interesting. I've been doing high intensity swim workouts on 11-12 hr fasted state 3 days a week and have seen huge gains in fast loss and lean muscle build up. In the start I used to cramp up or bonk but not anymore. Not sure if this is a good approach but I guess if it works, it works. I never considered hormonal change to be a factor. Taren, could you please elaborate on the hormonal change side of this. Cheers
I can help you here, as for hormonal, well it depends.
We have
1. Strenght
2. Stress
3. Metabolism
4. Others
Basically cortisol might be release this gets with your supraadrenal hormones, testosterone, progesterone, acth.
Mainly goes like this, you need to know your metabolism, type of nutrition, are you carb based or fat based as 1ry fuel source. How is your aerobic metabolism, how strong are you, how good is your tech, how fas you loose water (sweat)
If you are carb based: the check your metabolism consumption and then the requirements per carb based on intensity
2. If u are fat based, the is easier, water, electrolites and others.(but you need more than 3-6 months base metabolism high fat start, fat diet does not recommend to be used 2 or 6 months prior to this type of intense xompetence, performance will not be shown)
You need time, and it will show you then the money
Do you train in aero position on the trainer?? (seems stupid because is not easy to but the same high power, but you have your triathlon bike on trainer to make the position adapted)
Sure do, closer to race season.
Can you make a video about increasing your sweat rate? How to have more conductivity in your body to better produce energy?
I’ve actually been experimenting with faster training. Mostly with swims or spin class’. I have enjoyed it but it’s something to get used too. Something I think is good for your body to adapt to and get used to.
Swimming and spin classes are high(er) intensity activities and generally not recommmed to perform while in a fasted state - especially if you’re after performance improvements.
First, our deepest condolences for your weather this weekend (month?). (Bin there. Done that. Sold the parka!)
Thanks friend, fortunately I've been out of town for most of it... but NTK and the dogs have been home and suffered through it!
Ha! In that case, walk softly and buy many dinners out!
3 hours on the turbo 😫😭😟😱
wait: what was that? lacing up your shoes? come one T., a super busy athlete like you need to have elastic laces on all your running shoes, right? Once I've gotten used to those, which initially was only on my race running shoes, I had to have it in the other one as well. Mind you, I typically only have two pairs of running shoes at any given time and three very briefly when adding a new one to the mix and decommissioning the older one.
I wonder why you are using the laces that came with it (or upgraded to some other one that also requires lacing up)?!?! keep it up!!!!
the thing depends on the amount of mitochondria. when you have a lot of mitochondria then they can supply the demand of ATP coming from fat. there is a kind of "waste" product that is glycerol that the liver can use for glucose production. doing balanced HIIT/LISS will grow mitochondria. and then everything is fine. however, you need to make sure that you have enough protein. if the liver cannot keep up with glucose production from glycerol, then it will waste protein and cortisol will go up. when training on low carb, then you probably go down with the heart rate a bit. on keto, zone 3 is probably a few beats lower. at the end it really comes down to your amount of mitochondria how much power you can do for a long time but i guess this is reflected in the heart rate. if you burn too much glucose and the liver can not produce it from glycerol, i expect the heart rate to go up or the power to go down when you stay at a certain heart rate.
then you will see that you are training to hard. and with HRV you probably will see that too. do fasted or keto as you want but observe and adapt. then nothing can go wrong.
the positive side is, that AMPK/PGC-1Alpha will be more active because that gets blocked by glycogen
I suggest looking into some keto experts: Steve phinney, ben bikman, Tim noakes. As well a couple of documentaries: magic pill, and cereal killer.
I run before I eat so I guess I workout fasted. I eat a low carb diet so eating one meal a day is easy... I then eat after I am done running. I have been finding adding carbs in my endurance runs has improved my performance.
Interesting. I've been waking up early to run and exercise for 8 years now and only eating on rare occasions. Early morning is the only time I have to exercise and after I put the kids to bed I don't have enough time to get a full nights sleep and still be able to wake up early enough to eat before I run. So, most of the time I exercise fasted with only a large glass of water before my longer run. Only recently have I started eating a gel or clif bar before I do a super intense workout. And I practice my race nutrition during my long bike rides on the weekend. Otherwise, I only have time for a glass of water and a toilet break before my workouts. I've always felt that my workouts aren't as productive as they were before kids when I was able to workout every afternoon. But, most of my races are also first thing in the morning, so at least I'm used to racing early while being somewhat sleep deprived.
Which Hoka are those? 😲 Very interesting topic btw. 👌🏽👌🏽
Bondi 6
Just did a triathlon fasted
3:55 you say 14 hours + is unsafe but then say a feeding window of 8-12 hours is awesome. 8 hour eating window = 16 hours of fasting. I have to agree with many of the other comments here. You’ve got to revisit some of your research..
Chowing down on a pizza as i watch this video. No ragrets!
nutrition periodisation is the key. And delayed feeding! still the same effect as the fasted training, but better training!
coffee just increases the cortisol. I wouldnt recommend.
And the CW masterclassee are sold out since over a week 😭
Oh yeah and the first minutes of this interesting video: priceless!
They're not sold out, only the pre-sale was sold out. They'll be for sale in March!
Come on, Taren, that's not really fasted training. It is when u have not eaten for a long time (a bunch of hours), and therefore not utilizing carbs and glycogen as fuel, but fats. But i reckon if u train for 3h without eating u will at some point burn fats as fuel.
For me, after some years cycling and running, always carb loaded and eating like a monster, i decided to try training on weekends after only a bulletproof coffee, and i'm finding it pretty easy to sustain my energies (and hunger) for up to 2 hours. Probably could push more 30', but 2h is my sweet spot for both cycling and running right now.
there are so many screws amateur athletes can adjust to get a better athlete and get faster. Fasted training or calorie restricted sessions wont do very much for that said goal. There are big stones, there are small stones and then there is sand. Fasted training is sand
Big breakfast then fasted training? If your have breakfast you have broken the fast.
Awedome clothing hahaha
Sorry Taren. Luv ya, but you're off the mark on fasting.
Just follow Maffetone method. And Pete Jacobs. Stop scaring people with these so called side effects you don’t mention.