Fast, flat and competitive group rides are always fun but if that’s all you do you are most likely spending too much time in Zone 1-2 and then lots of time in the higher zones with very little time in Zone 3-4 (unless you are the one on the front or in a breakaway). Below you will see the power profile of a typical competitive group ride in Florida which shows lots of time in Zone 1-2 and Zone 6.
In this video I share more on this subject and give you an alternative session to do that will lead to greater longterm improvements.
Recently I have been experimenting with fueling more with fat versus carbs. I have noticed some significant benefits which I share in this video. My preferred morning meal is something a long the lines of bullet proof coffee (I mix in a blender my espresso coffee with 2 tablespoons of MCT oil and 1 tablespoon of organic, unsalted butter). This holds me over until about noon. This includes times when I ride 40-60 miles in the morning. I find the fat gives me so much more sustained energy. If I do a more intense group ride I may add a little sugar via a high quality sports drink in my drinking bottle. I share more in this video.
I would love to hear your feedback on using fat as energy. Please leave a comment below and please share this video if you find it of value.