Intermittent fasting for cyclists: For or Against?

By Ariane Lavigne, Dt.P., Nutritionist-Dietitian & Olympian

Ariane Lavigne

Popular, and often associated with a revolutionary method to lose weight or improve performance, intermittent fasting has been the subject of much discussion lately. When we talk about fasting, we are talking about not eating anything for an extended period of time. There are generally three options available: 

ONE- Alternative fasting

This consists of not eating anything for 24 hours, once or several times a week. A bit like: all or nothing!

TWO- Modified fasting

It consists of eating normally 4 or 5 days a week, then eating only 25% of your usual energy intake for the remaining days. Example: for a person who consumes an average of 2000 calories per day, you should eat only 500 calories per day at least twice a week.

THREE- Time-restricted eating (TRE)

It consists of not eating anything for a period of time - generally 16 hours - then eating according to hunger in the remaining time interval "allowed". Example: the fasting period could be from 8:00 pm - 12:00 noon the following day, and the "allowed" period could be from 12:00 noon - 8:00 pm.

Effective for weight loss?

Yes: all 3 fasting options have been shown to be effective for weight loss. But in fact, according to studies published to date, continuous caloric deficit gives comparable results to intermittent fasting! It can be a good alternative for weight management if this type of diet fits well with your lifestyle. However, it is very important to stay tuned to our hunger and satiety signals to maintain a balanced diet and a healthy relationship with food. Rigid and severe restriction could lead to nutrient deficiency, electrolyte imbalance, eating disorders, weight regain... like many other diets. Stay tuned so you don't fall into this trap!

Sports performance :

The impact of this diet varies according to the type of sport practiced.

- Resistance sports: If you are mainly involved in weight training for example, intermittent fasting (TRE type being more studied) should not affect your muscular strength (compared to a diet more spread out over the day).

- Endurance sports: If you are a triathlete or cyclist with a high training volume, you should avoid prolonged fasting such as the alternative or modified type, as they would have negative impacts on exercise endurance. TRE fasting presents conflicting results, but remains interesting especially to create metabolic adaptations (oxidation of lipids during exercise) with high level athletes. Pre- and post-workout nutrition should be carefully structured to optimize sessions and recovery.

- High intensity sports: For cyclists who do shorter sessions but with explosive efforts and sprints (such as PowerWatts!), the demand for glycogen (carbohydrates) is very high. Fasting can therefore cause a decline in performance in this type of effort, especially in the first few days. Longer term adaptation is possible, especially with TRE fasting.

As with any diet, side effects such as hunger, fatigue, headaches, dizziness or irritability may occur. If these symptoms are frequent and affect your mood, quality of life and performance, then it will be difficult to persist...

My personal opinion:

Before undertaking this somewhat drastic method of losing weight, I often suggest starting with some basic lifestyle changes, which can pay off handsomely:

1)    Make room for supportive foods: Make sure you have a source of protein at every meal or snack (e.g. low-fat dairy, lean meats, fish, legumes, tofu, tempeh etc.). In addition to helping with post-workout recovery, they allow you to sustain yourself better between meals. As for foods rich in fiber (e.g. fruits and vegetables, whole grains, legumes, etc.), these will also increase digestion time and ensure satiety.

2)    Drink water regularly: Sometimes our brain thinks we are hungry but in reality it is thirst that is tugging at us. Hydrate well during your workouts, and throughout the day.  If you find water too neutral, jazz it up with citrus slices or herbs. As for alcohol, whether you like it or not, it is superfluous calories that your muscles will not be able to use as fuel... Drink better wine but less often!

3)    Eat everything! You don't have to eliminate the "3 P's" (bread, pasta, potatoes), but aim for a ratio of 50% vegetables on your plate: a good way to see life in color! Reduce the size of your portions in general by using a smaller plate, and practice eating more slowly to savour each bite.

4)    Optimize your workouts:  Be sure to include carbohydrates before, during (if >1 hour) and after your PowerWatts sessions. This fuel of choice (contained in fruits, oatmeal, bread, cereal bars etc.), allows you to optimize the quality of your workouts and push more watts!

Conclusion :

Intermittent fasting is not magic, it is simply another way of doing things, and one that comes with its advantages and disadvantages. Be aware that the best diet is the one that allows you to acquire and maintain new eating habits, in a pleasant and sustainable process! Since each person reacts differently to food, an individualized approach is generally required as results and adherence can vary greatly from one individual to another. Don't hesitate to consult a nutritionist to strategically guide you in the right direction!

References :

1. Extenso (2017). L’effet du jeûne sur le poids, le cancer et certaines maladies chroniques.

2. Tinsley, G. M., and La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutr Rev, 73(10): 661-674

3. Aksungar, F. B. et al. (2017) Comparison of intermittent fasting versus caloric restriction obese subjects : a two year follow up. J Nutr Health Aging. 21:681. Doi :10.1007/s12603-016-0786-y.

4. Levy, E., and Chu, T. (2019). Intermittent Fasting and Its Effects on Athletic Performance: A Review. Nutrition and Ergogenic Aids, 8(7): 266-269

By Ariane Lavigne, Dt.P., Nutritionist-Dietitian & Olympian

For a smooth transition to cycling on an indoor trainer during the winter season

Carolyne Guay / Athlete, physiotherapist and owner of PEAK Physio Sutton

Carolyne Guay

With the temperature dropping below zero degrees Celsius, darkness at 4:00 pm and the first snowflakes arriving, many cyclists are making the transition to indoor training on some form of trainer from the comfort of their homes. Even if you are riding the same bike as you did outside and you were comfortable on your bike during the hundreds of kilometers you rode during the summer, you have to realize that there are subtle differences between riding outside and inside.  Here are a few tips to avoid discomfort and ensure a smooth transition to indoor winter cycling.  

ONE- Make sure your bike is level.

When positioning your bike on the training base, the first thing to do is to make sure it is level. If the bike is tilted, either forward or backward, the rider's weight may not be optimally distributed on the three support points (handlebars, pedals and saddle) which could cause pressure points on one of these three supports, resulting in discomfort and/or numbness.

To do so, make sure that the distance between the front axle and the ground is the same as the distance between the rear axle and the ground, to within a few millimeters.

TWO- Position your screen properly 

If you train with an online platform or like to watch videos during your training, it is important to position your screen properly. If the screen is too high, it could cause neck pain and/or numbness in your hands.

a. The neck should be in line with the back when looking at the screen

b. Arms should be relaxed and slightly bent

THREE- Change your position often 

When we ride outside, we often change our position on the bike; we ride standing on steeper climbs, we change the position of our hands on the handlebars (in the "drops" for descents, on the hoods on the flat or simply on the horizontal part of the handlebars for some seated climbs). However, indoors, our position is much more static than outdoors, which can cause discomfort and injury over time. Be sure to change positions frequently.  When indoors, feel free to stand up more often, change the position of the saddle, change the position of your hands, etc. 

FOUR- Make sure you have the right equipment

Wear good cycling shorts even indoors, even if you don't ride for more than an hour, because as mentioned in point 3, the position is much more static on the training base. 

If you ride with gloves in the summer, you can wear them even indoors, as this will prevent friction on your hands, often caused by perspiration. 

To avoid getting too hot and dehydrated, use a good fan and bring plenty of water when you train. Indoors you sweat as much, if not more, than outdoors. 

FIVE- Add some education to your workout 

In order to add a little spice to your training, to break the monotony of pedalling on a fixed base and to promote good neuromuscular development of your pedal stroke, include some educational exercises in your training. 

a. Work on the 360 degree pedal stroke. 

b. Work on the accuracy and consistency of a given power output without looking at your power meter. 

c. Keep the same power when changing positions. 

d. Vary pedalling cadences

i. Low cadence (75-80rpm) to build muscle strength.

ii. High cadence (110-120rpm) to develop leg speed (important not to "jump" on the saddle at high cadence, stay in control).

Fortunately, PowerWatts workouts are filled with games and technique drills that will help you focus on these skills and become a better cyclist. 

SIX- Give yourself at least 1 rest day a week 

With the basics of home training, getting to your bike has never been easier, so it's tempting to jump on board whenever you have an hour to kill, participate in numerous group sessions per week and participate in several virtual races. However, it is very important to listen to your body and give yourself at least one day of rest per week to recover physically and mentally. 

Each week, the ideal is to take a day of complete rest in addition to a day of active rest where you can move, but without working intensely. 

We hope that these tips will help you have fun, be comfortable and remain effective during the winter season! 

Carolyne Guay / Athlete, physiotherapist and owner of PEAK Physio Sutton

5 tips for female cyclists

Manon Jutras / PowerWatts Master Coach, Former Professional and Olympic Cyclist

Cycling, like many other sports, can elicit a variety of emotions. Riding along a riverfront road, on a nature trail or simply discovering the city through its network of bike paths can be a very pleasant experience.

As with running, you need to have the right "shoes" on your feet to get the full benefit.

So a poorly adjusted bike or inappropriate clothing can turn a pleasant experience into a very unpleasant one.

Here are some essential cycling tips and tricks that every woman should know in order to stay comfortable when preparing for longer rides, and especially to avoid the two most common sources of discomfort: the saddle and neck and shoulder pain.

ESSENTIAL TIPS FOR WOMEN CYCLISTS:

ONE - The first things that will impact everything else is that women are not simply smaller versions of men.

It's all in the hips, ladies. Our pelvic structure not only makes possible the "beautiful miracle of childbirth", it also ensures that our center of gravity is in our lower back.

More than running shoes, the bike, your partner on the road, offers so many ergonomic features (frame geometry, handlebar width, crank length, choice of cassettes and gears, etc.) that an analysis of your body's specificity will dictate the right choice.

TWO - Wear good cycling shorts and no underwear

Cycling shorts are the most important piece of cycling clothing, as they are the first contact between you and your bike.

Resist the urge to wear underwear under your shorts. This is a major NO NO. The chamois is a technical piece of equipment and must be against your skin in order to do its job properly.

Also, underwear can cause chafing in areas that will leave you walking like a cowboy. The only people who look good walking like a cowboy are, you guessed it, cowboys!

THREE - Saddle comfort - the unicorn of the cycling world.

Contrary to popular belief, YES there is such a thing as a comfortable saddle, but finding the right one can be like finding the unicorn. Our bottoms are like snowflakes - no two are alike. For this reason, someone else's perfect saddle may not work for you.

Today, many manufacturers make saddles in different widths and retailers have measuring/sizing devices to help you determine what you need.

If you are a novice cyclist, don't worry, there is no nudity involved in measuring a saddle. Our advice is to find a local store that can measure you and understand that you may need to try more than one saddle until you find the right one.

FOUR - The second point of contact with your bike is your feet. Take the necessary time to find the right shoe for your feet and your needs.

Cycling shoes have a rigid sole, which provides a stable platform for your foot. This will give you better transfer of energy and power between your feet and your pedals as you turn your leg in a circular motion.

If you are buying new shoes, it is a good idea to buy new cleats at the same time. Used cleats are more " shoddy " and don't work as well.

FIVE - Last but not least - LADIES learn how to fix a flat tire!

There are two types of riders in the world: those who have had a flat and those who have NOT had a flat. Those who have not had a flat are few and far between.

There really is no such thing as a puncture-proof tire, so it's inevitable that at some point in your cycling life, you will get a flat.

One of my strongest pieces of advice to any level of cyclist, when it comes to personal safety, is that everyone should know how to repair their own equipment. Your local bike shop is a perfect place to take you through the steps. Once you've practised a few times, it will become second nature to do so.

At a minimum, don't leave the house without all the necessary equipment to fix a flat tire on your bike. Someone may be able to help you, but their tires or bikes maybe different than yours so you need to be prepared. Take a bag from under your saddle with the right tube for your tires, tire levers and an inflation device (mini pump or CO2 cartridges).

These are just a few starting tips to help you enjoy your outings with your companion, your BIKE!!

Enjoy the ride and stay safe out there.

Manon Jutras / PowerWatts Master Coach and Trainer, Former Professional and Olympic Cyclist, Lifestyle Coach.

5 tips to transition from outdoors to the indoor season

François Parisien / PowerWatts Master Coach and Former World Tour Pro Cyclist

François Parisien

The leaves are changing colors, it's getting darker earlier, the temperature is getting colder and colder and the outdoor cycling season is coming to an end.

This change of seasons is disrupting our training habits and some of us may have a difficult time getting used to it. Here are five tips to help you through this transition:

ONE - Change your mental state (mental toughness).

During the summer months, we enjoy longer outdoor rides with friends. These are mostly endurance rides with little structure, which is the opposite of indoor training. Indoor training is interval based and is usually less than 2 hours in duration. These structured high intensity intervals can be a shock to our bodies so we need to be mentally prepared to face them and condition ourselves to resist the burn.

TWO - Lower your CP20 threshold on your first few indoor workouts to give yourself a little chance to adapt.

At PowerWatts, after 20 years of indoor training experience, we have found that nearly 80% of our clients have to lower their CP20 when they return to indoor training, even after a full summer of accumulating miles outdoors.

The lack of structured intensity lowers your fitness level and you will need to adapt your threshold power during the first few intensity sessions. Fortunately, our bodies adapt quickly and with a little perseverance, a return to your last winter's numbers will occur after a few weeks of training.

** Tip: During the upcoming summer season, continue with at least one PowerWatts workout per week to help you maintain your fitness level.

THREE - Adjust your diet!

While it's possible to eat 1 hour before an endurance ride, you'll need much more time to digest before doing an intensity workout. Give yourself two to three hours between your meal and your PowerWatts session to reduce competition in blood flow between digestion and working muscles.

Since time in the saddle is reduced when training indoors, you will have to pay attention to caloric intake in order to avoid gaining weight. Although the intensity is increased, you burn fewer calories over 1 hour than you would during your 3-4 hour endurance rides.

You may sweat more riding indoors so you need to pay special attention to your hydration. Try to drink at least one full bottle for 1 hour of indoor cycling and start drinking from the beginning of the workout. Use the recovery time between intervals, drink and rehydrate.

FOUR - The indoor season is the best time to work on your pedaling technique.

To improve efficiency on the bike, anchor the pelvis and shoulders to reduce bouncing and increase efficiency especially at higher cadences. Also, one can focus on improving force production across a wider spectrum of the pedal stroke and the balance between left and right sides with drills to optimize this. Without the hills, turns, cars, wind and potholes on the road, it is much easier to work on these gaps indoors.

PowerWatts workouts include a variety of high intensity intervals with specific games to help you improve technique and efficiency and, therefore, become a better cyclist.

FIVE - Increase your motivation by setting goals for the upcoming outdoor season.

Whether it's to perform in a Gran Fondo, prepare for a bike trip, defend your world sprint title or just lose some weight, it's important to have goals to stay motivated and get through the indoor season.

Talk to your coaches and track your progress with our MyPowerWatts performance report to adjust your training load.

Keep in mind that most of the gains will be made in the off-season if you are consistent with your indoor training. Once the warm weather returns, PowerWatts training will make sure you are fit and ready to hit the road outside with your friends.

Until then, there is work to be done!

Have a great indoor season.

François Parisien / PowerWatts Master Coach and Former World Tour Pro Cyclist