HEY! what do you recomend..I'm riding everyday 4 km uphill x 3 times. I have been training in the afternoon because I been busy in the mornings with work and class ..I start app at 6 pm, first I eat some HCLF snack before, then train for an hour and a half an then come home and eat dinner (rice, potatoes sometimes oatmeal). My problem is that I feel that I'm eating too late so when I go to sleep I feel heavy ... My questions are: It would be better if I train in the mornings ?? In that case should I train before or after I have breakfast?. In any case what is better: eat before or after my training or both ? Sorry for my awful english
Train first thing in the morning before breakfast. Once you get used to it it is by far the best time to train. Just gulp down plenty of water and maybe a light sugary snack (like juice) before you head out. The lack of food in your stomach makes you feel lighter and your lung capacity is increased. Just make sure you eat plenty of high carb foods the night before so your glycogen stores are topped off.
If you train first thing in the morning always have your litre of water, a piece of fruit and then go out and cycle for 45 mins and come back and eat your breakfast.
Don't go longer than that.
As for other times in the day just make sure your fuel tank is full! 100g of sugar per hour on the bike
This will work for some but not all.
45 mins is not time limit! Neither is 100g sugar / hour on the bike.
I've done 100kms + races with no food to start, sports drinks mix in bottles, muesli bars and gels as I've gone and done well.