Early morning workouts...what's your routine?

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EdWiser
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Joined: Tue Mar 16, 2021 2:50 pm

by EdWiser

Every morning I get up at 6:15 am
Feed the cats BECAUSE THEY MUST BE FEED. Then walk in to pain cave open laptop and turn on 55 inch TV and fire up Zwift, Rouvy, Sufferfest or Veloton
Get on the Wahoo Kicker Bike and ride for an hour to two hours. Depending how the legs feel. An then start the day feeding the dogs and wife. Then ride a couple of days outdoors as the weather permits.
Routine is important. Getting the training done before the rest of the world depends your attention is important.

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iheartbianchi
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by iheartbianchi

I have a cycling ergometer at home (with regular flat pedals with toe straps). I put on bike shorts, some running shorts, a glass of water and a towel. Put on a podcast and go for 30-45 minutes easy, with maybe 1-2 sprints near the end for 30 seconds or so.

Usually start sweating after 5-10 minutes and careful not to increase the intensity. I spend several minutes pedaling with hands off the bars to work ky core. Probably at 60% maxHR average.

Super easy, no fuss, time efficient and wakes me up.
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nismosr
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by nismosr

leejhayward wrote:
Wed Sep 16, 2020 3:33 pm
Whenever I know I'm out in the morning, I find hydration the main thing, closely followed by the correct loading of carbs. I will always drink an isotonic carb drink first, this will get into the system the fastest, give you a good boost of carbs and also get you hydrated. Then I'll eat a small, quickly absorbed snack, something like rice pudding (in Turkey we have a sugary equaivalent called Sutlac) and finally finish with the slowest release carb to fuel the later parts of the ride, something like porridge oats. I try to eat in the order in which the foods will be absorbed, so that the fastest absorbed stuff goes in first. That way I hope to get the best balance of carb release throughout the ride.
can you share which Isotonic carb drink is the best ? thank you
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leejhayward
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by leejhayward

I'm currently using SiS Go Electrolyte and find it pretty easy on the stomach which is the main thing. A 40g scoop delivers 36g of carbs, which is 30-45 mins worth, depending on intensity. Usually take 1 or 2 bottles of this, with extra solid food depending on the type or ride I have planned.
nismosr wrote:
Mon Apr 19, 2021 4:38 pm
leejhayward wrote:
Wed Sep 16, 2020 3:33 pm
Whenever I know I'm out in the morning, I find hydration the main thing, closely followed by the correct loading of carbs. I will always drink an isotonic carb drink first, this will get into the system the fastest, give you a good boost of carbs and also get you hydrated. Then I'll eat a small, quickly absorbed snack, something like rice pudding (in Turkey we have a sugary equaivalent called Sutlac) and finally finish with the slowest release carb to fuel the later parts of the ride, something like porridge oats. I try to eat in the order in which the foods will be absorbed, so that the fastest absorbed stuff goes in first. That way I hope to get the best balance of carb release throughout the ride.
can you share which Isotonic carb drink is the best ? thank you

carbocation
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Joined: Tue Aug 18, 2020 9:40 pm

by carbocation

I had my first kid last fall and had to convert to early morning workouts, suffered with lack of intensity until I got my regimen.

I wake up 30min before starting my workout to get some easy to digest carbs, 500ml of water, and 2 shots of espresso down the hatch. I'll walk the dog while that stuff settles in, then hop the trainer and I'm good to go.

Now I can do intervals no problem. I assume it's the espresso - that machine is worth every penny. The water / carbs just makes it so I don't die after 60-90min.

carbocation
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by carbocation

nismosr wrote:
Mon Apr 19, 2021 4:38 pm
leejhayward wrote:
Wed Sep 16, 2020 3:33 pm
Whenever I know I'm out in the morning, I find hydration the main thing, closely followed by the correct loading of carbs. I will always drink an isotonic carb drink first, this will get into the system the fastest, give you a good boost of carbs and also get you hydrated. Then I'll eat a small, quickly absorbed snack, something like rice pudding (in Turkey we have a sugary equaivalent called Sutlac) and finally finish with the slowest release carb to fuel the later parts of the ride, something like porridge oats. I try to eat in the order in which the foods will be absorbed, so that the fastest absorbed stuff goes in first. That way I hope to get the best balance of carb release throughout the ride.
can you share which Isotonic carb drink is the best ? thank you
FYI they all taste bad (in my experience). Isotonic stuff basically has to taste watered down to be isotonic. That's why we normally drink fluids along with our foods and end up isotonic (besides having working kidneys).

kode54
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by kode54

I wake up at 4:30am. Get ready to ride and feed the cat. Like OP said, CAT MUST BE FED!

Go out and meet the group in the morning. Before, I tend to just drink water for hydration...take one bottle and typically go for a 2 hr ride (not including time to get to meet point). Have a cup of coffee at the meeting loction.
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MikeMoore
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by MikeMoore

I work as a teacher and thus I am totally knackered in the afternoon whern I get home. My early morning workouts are typically on the trainer , so my routine is as follows:
Night before - get bike on trainer, computer and TV set up, shoes and clothing all laid out and bottles ready made (I use Skratch with 50g maltodextrin and 25g fructose in).
Morning - wake up at 5.15am, get dressed while drinking a cup of Earl Grey, load up computer and get Zwift/TrainerRoad booted up, get on bike by 5.30. Work out for 60/90 minutes, shower and then go to work.
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