Cyclists, we've always told you that breakfast is sacred, especially before a ride! It boosts recovery, recharges your batteries, and keeps your mind sharp. But what if we questioned that? What if skipping breakfast could be an asset to your performance on the bike? We explain why intermittent fasting could become your new friend on the bike. route (or not).
By Guillaume Judas – Photos: depositphotos.com
Fasting is in your DNA
In the days of hunter-gatherers, there was no toast or muesli to wake up to. Our ancestors ate when they found something to fill their stomachs, often after a long hunt.Their bodies knew how to draw on fat reserves to maintain their capacity. This ability, called lipolysis, is still present in us today. By skipping breakfast, you awaken this superpower: your body learns to burn fat., perfect for refining the silhouette or lasting longer on long outings.
- Source: “Overnight Fasted Exercise on Weight Loss and Body Composition” (Hackett & Hagstrom, 2017). Link : https://pubmed.ncbi.nlm.nih.gov/28229509
Skip breakfast to stay in shape
When you don't eat in the morning, after 16 hours of fasting (the night counts!), your metabolism switches to "fat-burning" mode. Ideal if you want to lose weight or boost your enduranceStudies show that with intermittent fasting, you can lose 3 to 10% of your body weight in 6 to 12 weeks, without changing the amount of calories, just by changing your meal times. Why? Because without breakfast, there's no glucose spike, and therefore less insulin, the hormone that stores fat. Instead, glucagon and adrenaline (especially during exercise) release fat and boost your performance.
- A 2020 study of elite cyclists showed that the 16/8 protocol resulted in 3-10% weight loss in 6-12 weeks, while also improving body composition. Link: https://www.welovecycling.com/wide/2022/06/21/the-effects-of-intermittent-fasting-on-athletic-performance/
To gain endurance
On the bike, failure occurs when your muscles run out of glycogen. (stored sugar). By fasting, you train your body to burn fat instead of sugar.. With training, your muscles even convert glycerol (from fat) into glucose to fuel your pedal strokes. As a result, you push back the threshold at which you suddenly lose energy, and long rides become smoother.
- Source: “Intermittent Fasting for Athletes: What Does the Science Say?” » (TrainingPeaks). Link : https://www.trainingpeaks.com
Is the classic breakfast a trap for cyclists?
The French breakfast – white bread, cereal, jam – is a carbohydrate bomb. It spikes insulin, promotes fat storage, and can leave you flattened mid-run. If you can't do without it (especially before a morning run), opt for an English breakfast: eggs, bacon, or plain soy yogurt. These foods, rich in protein and fat, prevent insulin spikes and support your muscles without weighing them down.
- Source: “The pros and cons of intermittent fasting for cyclists” (Elo Health, 2021). Link : https://elo.health
Fasting outing: how to organize yourself
- Morning outing Don't panic, your muscles are still full of glycogen, even without breakfast. After exercise, hydrate yourself with coffee or tea to curb your hunger. If you do get hungry, have hard-boiled eggs or nuts, but avoid carbohydrates to prolong lipolysis.
- Departure at noon : This is the perfect time for a fasted session. You're in the middle of a 16-hour fast, which is ideal for burning fat. Running with ease of breathing boosts lipolysis, but bring dried fruit just in case. For interval training, adrenaline and the Cori cycle (transformation of lactic acid into glucose) protect you from cravings.
- Post-exit recovery : After exercise, take advantage of the metabolic window to recharge. A lunch with protein (meat, fish, eggs) and vegetables is great. If you eat starchy foods, choose high-quality ones (whole-grain bread, brown rice) to replenish glycogen without overdoing it.
Riding without breakfast: instructions
Skipping breakfast is easier than it seems. Overnight already puts you halfway through the 16-hour fast, and many people don't wake up hungry. Start slowly: testTake a fasted ride on a home trainer or without leaving home. Hydrate well (water, tea, coffee) to curb your appetite. With practice, your body adapts, and cravings disappear. Paleo diet experts may even skip starchy foods at lunch to maximize fat burning.
Skipping breakfast is like adjusting your gears to climb lighter.It takes a little getting used to, but it can make you tougher and sharper. TestListen to your body and find your rhythm.
Warnings and practical advice
Intermittent fasting offers benefitstages, but it is not for everyone. Novice cyclists or those with medical conditions (diabetes, low blood pressure) should consult a professional before starting. High-intensity efforts can be affected by a lack of glycogen, so plan your intense rides during the eating window. Finally, avoid overcompensating by eating too much after fasting, as this can negate the benefits. To maximize the effects, start slowly, hydrate well, and prioritize nutrient-dense foods during your meals.
